Obstacle Mud Runner - issue 10

obstaclemudrunner.co.uk ForEliteAtheletes toFunRunners 14 HEALTH : TRAINING RECOVERY and you’ve trained – now what? Post training recovery food Joanne Jackson BSc, mBANT, CNHC reg, Ensure that you consume protein with carbs in a ratio of 1 protein:2 carbs (for example, for a 68 kg person, 54 g Carbs, 27 g Protein) as soon as you can after exercise in order to optimise recovery. Wait a few hours before consuming fat as it inhibits carbohydrate absorption. If you are training twice a day, this process is essential to make the most of the second session. The range of nutrient intakes are large to take account of different training intensities; the harder the training, the more you need. Following training, if it is not a meal time have a recovery drink combining foods containing protein and carbohydrate to improve glycogen replenishment, recovery and protein synthesis. Blend up some quality protein powder or ground nuts/seeds, with fruit juice or milk/milk substitute, fruit (e.g. berries or banana) to make a recovery smoothie. For added omega-3 you could also add hemp or flaxseed oil, and for antioxidant support powdered greens or fruit powders (available in a health food shop). Other options include, a vegan smoothie made with: 1 cup of chopped kale (stems removed), 1 cup non- dairy milk, 1 frozen banana (sliced), a small piece of fresh ginger (optional), 1 tbsp. almond butter, 1 tbsp. flaxseed oil, 1 tbsp. agave nectar (optional; another sweetener can be substituted), 1 scoop vegan vanilla- flavoured protein powder. Place the kale and non- dairy milk in a blender and blend until smooth. Add the remaining ingredients and blend until completely smooth. If it is a meal time, consume foods rich in protein with some carbohydrate, i.e. a meat/ beans/pulses with whole grains, root vegetables or squash. Don’t forget to also plan your pre-race/pre-training nutrition and hydration. It is essential that you have enough energy to fuel your workouts. Having a good muscle-glycogen concentration will allow optimal intensity and achieve a greater performance. A low muscle-glycogen concentration leads to early fatigue, reduced training intensity and sub optimal performance. The best way to obtain glycogen is from complex carbohydrates. Consuming foods containing protein as well as carbohydrates before training can significantly increase the amount of protein the muscles absorb during the workout and over the next few hours. This is significant because the more amino acids the body retains, the greater the speed of recovery and growth of muscle. Nutrition plans are not an exact science, and you may need some flexibility depending on how you feel, weather conditions and pace. Different length races require different types and amounts of training as well as varying nutritional requirements. Tweak your nutritional intake in training until you find a nutritional balance that satisfies your body’s needs. Good luck with your next race! The range of nutrient intakes are large to take account of different training intensities; the harder the training, the more you need Contact: Joanne Jackson, Nutritional Therapist, Whole Nutrition www.whole-nutrition. co.uk or email: joanne@whole- nutrition.co.uk or call: 07970 227037