Have you been inspired by the 40,000 runners that took part in the sweltering heat of the London Marathon last weekend? We most definitely have! Whether you’re training for your first 5k run or your next marathon, knowing what to eat and when can be a little confusing. Just as important as the hours you train for, is what you eat to nourish and fuel your body. So, The Food Doctor has put together their top tips to help you along the way and get the most out of your running. 1. HYDRATION:During exercise, and especially at high temperatures, your body loses water and electrolytes (.i.e. sodium and potassium) through sweat. Your heart finds it harder to pump blood around your body when you’re dehydrated and this can leave you feeling lethargic, dizzy and nauseous. Before you start your run make sure you’re hydrated by drinking around 500ml of fluid a few hours before and topping it up just before you start. If your urine is a pale yellow colour then you’re hydrated. If your run last less than 60 minutes then you don’t need to carry water with you and you can rehydrate when you finish. If you’re running for longer or in a hot climate, then you may want to take a water bottle with you and sip on it. Water will rehydrate you during shorter runs but for longer runs you may need electrolytes and sugar. Sports drink are handy but they’re often expensive and packed full of sugar and preservatives. You can create your own rehydration drink using water, a squeeze of juice and a pinch of salt. Coconut water is great for longer runs as it naturally contains electrolytes and sugar. Caffeine before a run also helps to give you an extra boost of energy. After your run drink around 500ml of fluid in the first 30 minutes and make sure you continue to sip on water over the next couple of hours. 2. PROTEIN:When it comes to exercise, protein is one of the most important nutrients post-exercise to help your muscles grow and recover. Protein can’t be stored in the body and you can only absorb around 30g in one sitting, so you need to be eating protein throughout the day, rather than all in one go. Proteins are made up of building blocks called amino acids and our bodies need a steady supply of these amino acids to perform at their best. Foods like meat, fish, eggs, dairy, quinoa, soya beans and buckwheat are considered ‘complete’ proteins as they provide the body with all the essential amino acids, whereas certain grains, legumes and nuts lack an amino acid and are considered ‘incomplete’ proteins. Read our article on protein to find out how you can combine foods to create ‘complete’ proteins. 3. CARBOHYDRATES:Whilst endurance athletes can teach their bodies to oxidise fat more efficiently as fuel, carbohydrates are the most readily available form of energy for the body. The type of carbohydrates you should eat will depend on when you want to eat it them. Simple carbohydrates or high GI foods like dried fruit and bananas are broken down rapidly into sugar and provide the body with a quick burst of energy, great just before a run or during a long run. Whereas complex carbohydrates or low GI foods like wholegrains, sweet potatoes and legumes are broken down more slowly and provide the body with a slow realise of energy, ideally eaten 3-4 hours before a run to avoid digestive problems. 4. ANTIOXIDANTS:We all know fruit and veg are good for us but they’re even more important when you’re putting your body under stress. Although exercise is incredibly good for your body, it produces free radicals, which are molecules that contain oxygen atoms that attack our cells. Our bodies produce plenty of antioxidant enzymes to deal with these free radicals but to support this process we should be eating lots of antioxidant rich foods like colourful fruit and vegetables. Make sure you are eating lots of different veg with every meal and try not to have the same ones every day. Smoothies are a convenient way to eat lots of fruit and veg, especially when you’re on the move and they keep in the fridge for a few days. 5. WHEN TO EAT: |
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August 2018
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