• Recovery Nutrition is essential
Always eat a meal / snack within 30 minutes of finishing all exercise/sport. This is the best time of the day to include carbohydrate in a meal, be it fruit, vegetable or starchy carb.
Not eating after training will compromise glycogen replacement, result in fatigue and potentially immune system issues.
Recovery meal needs to be in the Ratio of 3:1 Carb: Protein for endurance athletes
• Should you eat before exercise?
If you are training first thing in the morning it’s ok to do so on an empty tummy for up to 75-90 minutes. However, if you feel better with a something in your tummy choose a carbohydrate snack such as a banana or some fresh dates (3 -4). Around 25-30 grams of carb is perfect
• Hydration
You need to drink 1.5 Litres of water per day, plus replace anything lost from exercise. In Summer this loss will be greater than in Winter, and its depends on the activity you are doing. Calculating your sweat rate is the most effective way to ensure you are adequately replacing fluids.
• Sleep
Many athletes compromise sleep for training. This is not a good strategy, and will lead to fatigue, immune issues and potentially weight gain. You need around 7-8 hours sleep per night.
• Eat Real Food
Athletes need to eat a nutrient dense diet with good quality protein and fats, and healthy carbohydrates. Make time for meal preparation and be organized for the week ahead. Do not rely on packaged and processed foods.
How much Protein? 1.2 -1.5 grams per kilo of body weight per day.
How much Carbs? This depends on your body composition, your training and your goals.
If you would like personalised help with your diet or race day nutrition please contact me for a face to face or Skype consultation.
