Obstacle Mud Runner - issue 10

obstaclemudrunner.co.uk ForEliteAtheletes toFunRunners 12 HEALTH : RACE RECOVERY you’ve raced – now what? What to Eat for Recovery Joanne Jackson BSc, mBANT, CNHC reg, Obstacle Course Racing Obstacle course racing entails a full body workout, requiring agility, power, and strength. How can you help your body to recover from events and training using food? You have reached the end of the race, crossed the finish-line and feel elated! Meanwhile your muscle- glycogen is depleted, and increased cortisol levels are beginning to break down muscle tissue (known as a catabolic state). The only way to reverse this is to consume a quickly digestible post-workout food. Protein from food is needed to build and repair muscle and carbohydrate to replenish muscle glycogen. The surge of carbohydrates and amino acids from a quickly digested meal causes an insulin spike that puts nutrients into the muscle cells. Post-race Recovery Suggestions These should be consumed within 30 minutes of finishing. These are portable snack options that can be carried in your kit bag to be readily available and enjoyed at the end of the race. n Water – At least 1 litre of water is required to continue hydration after the race. n Fruit snack – 100 calories. A banana is an excellent fruit providing immediate carbohydrate and potassium to aid re-hydration. Meal One – 400 calories A liquid-based meal containing dairy will contain all three macronutrients (protein, carbs and fat), vitamin and minerals including the electrolytes lost through sweat, and fluid. In cold weather or when you are feeling wet and muddy it may be preferable to consume warm meals – a hot, nourishing, nutrient rich soup would be an ideal immediate recovery meal. Ideally homemade and taken with you in a good Thermos. Example: Butternut squash soup with yoghurt (should be consumed within 60 minutes of finishing). Meal Two – 600 calories Aim for a meal consisting of foods containing 70% carbs, 15% protein and 15% fat. This is ideal for recovery. Eating a high glycaemic load (fast releasing energy) carbohydrate-based food aids glycogen replenishment (the stored energy in muscles and liver), protein for muscle repair and fat for fatty acid replacement. Accompanied with fruit and vegetables containing vitamins and minerals will help cells to recover and repair. Example: Burrito – a tortilla wrap containing a con carne style chicken/beef, beans, and salad, consumed 2 hours after Meal One. This could be prepped beforehand for when you get home. Meal Three – 900 calories A third meal of 900 calories with higher emphasis on reducing inflammation through omega 3 fatty acids such as those found in oily fish and flax seeds, which also contains easily digestible protein and encouraging cell repair through antioxidant-rich vegetables. Example: Poached salmon with a nut and seed crust served with sweet potato and broccoli. Joanne Jackson BSc, mBANT, CNHC reg, is a Cardiff-based nutritional therapist dedicated to identifying and addressing the root causes of illness through Functional medicine. Using nutrition and lifestyle strategies the health of body systems is supported, and performance-based nutrition is then applied. Contact: Joanne Jackson, Nutritional Therapist, Whole Nutrition www.whole-nutrition.co.uk or email: [email protected] or call: 07970 227037 Eating a high glycaemic load carbohydrate- based food aids glycogen replenishment