Energy and macronutrient needs, particularly carbohydrate and protein, must be met during training and competition to maintain body mass, recover energy stores and provide adequate protein for tissue growth and repair. Whatever exercise is performed, there will always be some carbohydrate used. The longer or harder the exercise, the greater the demands placed on carbohydrate stores to maintain the desired rate of ATP re-synthesis. Consequently, without adequate muscle glycogen reserves, the ability to perform high levels of work is markedly impaired.
The traditional carb loading method has been replaced with a tapering of training and an increase in carb intake over the 3-5 days prior to the competition. Up your carb intake to about 70% of overall energy intake to help build your glycogen stores by consuming between 7-10g carbohydrate/kg.
Eating a carbohydrate rich meal 3-4 hours prior to exercise increase glycogen stores in the muscles and liver. Eating too close to an event can lead to an upset stomach or can negatively interact with your body’s natural insulin response. Opt for things like:
- Whole grain bagel with almond/peanut butter with banana and honey
- Weetabix or muesli with a piece of fruit
- Porridge oats with milk, blueberries, and yoghurt
Bananas are a popular race day fuel, and for good reason—not only are they portable, but the potassium can also help stave off cramps.
After each lap you should aim to consume carbs at a rate of 1g per kg within 30 minutes for adequate replacement of glycogen stores. The biggest school boy error made is the recovery plan. After each lap a 3:1 carbs to protein ratio is generally a good combination. The carbs help you to refuel and replenish your glycogen stores while the protein repairs the muscles. The following examples provide approximately 50g carbs and 10g protein:
- 2 x 200g of fruit flavoured yoghurts
- Bowl of cereal with milk
- 1 x yoghurt and cereal bar
- Sandwich with protein filling such as meat, cheese or tuna
- 350ml smoothie or milk shake
Considerable care should be taken to ensure adequate hydration before, during and after exercise to avoid thermal distress. Hydration strategies should be individualised. Drinks used for exercise lasting more than an hour should include sodium. Isotonic drinks contain carbohydrates and electrolytes at levels that are acceptable before, during and after most sports. Over-hydrating and under-hydrating your body will inevitably compromise athletic performance. Excess water consumption can cause an overly diluted level of sodium and electrolytes in the blood which increases rick of muscular cramping, stomach discomfort, bloating, and extra urine output.
Balance is likely to be at a fluid intake not much > 500ml/hr in most situations, unless predicted losses are very substantial. Aim to consume a minimum of 2.5L of water per day and limit your intake of dehydrating drinks such as excess caffeine and alcohol.
: Drink a minimum of 2.5 litres per day and limit intake of caffeine and alcohol in the week running up to the event. Consume 5-7ml/kg of fluid such as water or sports drinks at least 4 hours before exercise.
: Consume approx. 150-250ml of fluid every 15-20 minutes during prolonged exercise
: Start rehydration immediately after each lap to ensure fluid intake exceeds losses by 50%.
IMMUNE BOOSTING FOODS
Careful selection of nutrient dense foods should reduce the risk of micronutrient deficiencies; however the vitamins and minerals commonly found to be of concern in the diets of athletes are vitamins D and B group, calcium, iron and zinc.
Load up on plenty of nutritious foods to ensure you’re immune system is good and strong. Eat plenty of seeds and shoots and fruit and veggies (aim for 7 a day), and other protein rich foods such as lean meats and eggs. Fill your basket with the following ingredients and munch away over the next week.
- Wheatgerm – can be added to yoghurts, cereal or smoothies
- Yoghurt with added probiotic
- Sweet Potato
- Brocco Shoots
Here at Good4U we are always up for a bit of fun. We like the chats, we like to celebrate, we like good vibes, funny people and why not…awesome music festivals! Summer is upon us and there is nothing better to celebrate the sunny days than being surrounded by fantastic music, amazing vibes and incredible people. So we thought…why not give our loyal customers a chance to WIN tickets to the best music festival in the UK?
Yup, we are giving away 2 tickets to Bestival, one of the greenest music festivals in Europe and particularly very well known by some of the people involved in Good4U. Bestival will happen in the Isle of Wight, in the UK from 10th to 13th September, 2015 - so be ready!
If you are into beauty products, make-up, fitness tips and a bit of fun it’s very likely that you know Melanie Murphy already. She’s a genuinely lovely Irish YouTuber from Dublin going from strength to strength with her channel. We think she’s great so we decided to send her a box of our new and nutritious Super Seed Snacks to taste. She loved them and even featured them in this month’s favourites video…such a sweetie! Make sure to give the video below a watch and don’t forget to check out her videos…lots of fun!
This shopping list will actually make it relatively easy to control portions as most proteins will be portioned i.e. eggs/chicken fillet/salmon”
We had a great response to our shopping list post on Facebook and along with your help and the help of our dietician Shelly we have compiled the ULTIMATE healthy shopping list! If the bank holiday weekend has left your body screaming for a healthy reboot…stick to this list and you’ll feel better inside and out in no time!
We were aiming for a spend of €50 as we think that that is a reasonable amount for breakfast lunch and dinner for SEVEN days! The bill came in at €50.27…not bad!
This list will provide balanced amounts of the important food groups and there is enough variety to mix your meals up.
CLICK HERE to view the ULTIMATE shopping list! You can easily print this off and bring it to the shop or simply view on your phone.
We will be sharing the meal plan soon with lots of ideas on how to use these ingredients. If you have any ideas on what meals you would make from the list let us know!
Finally, if you commented on our shopping list post and you see the item you suggested on the list…keep an eye out on Facebook to see if you have won a hamper full of Good4U goodies!
4) Get up and at it. How good do you feel after exercise? I have yet to meet someone who feels in anyway negative after a mini jog, spin or any other form of exercise for the matter. Not only does it release endorphins and boost our mood, it helps to relieve stress and burn those extra calories. Now think about how you feel when you skip that spin class or jog. Not good. Not good at all. So what do you do instead when those guilty feelings start lingering? You sit in front of the T.V. and snack. It’s these extra calories that are doing the damage. The gym is not for everyone, but that’s ok, find something that you enjoy. Exercise should be fun, not a chore. Start easy and build it up. Don’t set unrealistic goals... And find a buddy, it helps to motivate each other.
Spectacular, breathtaking, beautiful. We are proud to call Sligo home.
This video by Tourism Ireland shows some of the real beauty in Sligo. We are looking forward to see what other gems Yeats Day has to offer!
Those of you in the UK will be delighted to know that Quinoa Sprout Mix is available on your shelves from TODAY!
Quinoa Sprout Mix is a fresh crunchy mix of quinoa, alfalfa, lentil, sango and radish sprouts. It has a lovely subtle peppery flavour, not too strong, just enough to add a small kick to your favourite meal. It is perfect in salads and sandwiches, as a topping to pasta and meat dishes and as a side to light summer meals.
Quinoa Sprout Mix is packed with protein, fibre and disease fighting antioxidants…and it’s only an amazing 22 calories per 50g punnet! You can get your hands on this mighty superfood in Sainsbury’s across the UK and you will find it on offer for £1 along with Super Sprout Mix for the next four weeks!
Being healthy has never been so easy! :) #behealthybehappy
Click here for recipe ideas