Obstacle Mud Runner - issue 6

Please send us your recipes. We might feature them in the next issue. The truth is, you have to train your body way before you present yourself on any start line to get through a 3-hour race at a reasonable pace No Carbs til Marbs STOP STOP STOP. You can forget that nonsense. Carbohydrates are the principle source of energy in most human diets. Stored as glycogen in the liver and muscles it helps maintain blood glucose levels. How little or how much your body needs rather depends on your weight and your activity levels. Let’s assume (seeing as you are in fact reading an Obstacle Running Magazine) that you follow a moderate level of exercise. Your ideal CHO intake should be 5-7g/ kg of bodyweight. For those who have a high level of activity you can increase to 7-12g/kg of bodyweight. Picture it: You’re about half way into your race and you’ve already been on course for 90 minutes. It’s safe to assume you still have at least another 90 minutes to go and you’ve hit a wall. You’re using everything you’ve got to just put one step in front of the other. What has happened? My guess is you’ve depleted your glycogen stores. Inadequate glycogen stores can lead to heavy muscles, poor performance, general fatigue and a negative effect on training. You might have heard people mention carb loading the night before a race. The truth is, you have to train your body way before you present yourself on any start line to get through a 3-hour race at a reasonable pace without feeling drained or unwell on course, and even then it’s wise to take on nutrition of some form whilst out there in no mans land. Exercise increases the muscles ability to store more glycogen which means the more you exercise and the fitter you become, the more glycogen you are able to store and therefore will “hit that wall” much later (if at all) than your average Joe who simply turned up thinking it looked cool or vaguely remembers that awkward night in the pub where he or she booked after 1 too many, thinking “how hard can it be?” So, where do we get our CHO from? Simple or complex carbs are our choices. Simple carbs are our sugars such as cakes, jam, sweets and regretably, fruit. Complex carbs are divided into – Starches such as wholegrain bread, brown rice, wholemeal pasta, potatoes, pulses, nuts and seeds. The other half of our complex carbs are found in fibrous things we eat like edible skins, lentils, oats and green leafy veg. I think every single one of us can decide where our source of CHO should come from. Carbohydrates are digested and absorbed at different rates. Simple ones are absorbed quicker hence the peak and trough effect it has on blood glucose levels. All CHO foods affect our blood glucose and are given a GI (Glycaemic index). High GI foods are ones such as white bread, bagel, cornflakes, packet pastas, white rice, fruit juice, melon, bananas, dates, white potato, yogurt, sweets, crisps... the list is vast. Medium GI foods such as: Pitta bread, muffins, couscous, wild or basmati rice, strawberries, plums, grapes, pineapple, beetroot, ice cream, honey, coke, etc. Low GI suggestions: wholegrain breads and cereals, wholemeal pasta, brown rice, quinoa, grapefruit, apples, green and salad vegetables, lentils, beans, peas, nuts... etc. Low GI foods will provide a slower release of carbohydrate energy throughout exercise and creates a lower insulin response. Recommended CHO intake for peak performance is: n 24 hours prior to any big race you should aim for 80% of each meal to consist of Carbohydrates. (No not, sweets and crisps) n 0-4 hours prior, aim to consume food and drink which is easily digestible so avoid the fats. (even the good ones) n Do NOT start a training session or event hungry. You need maximum fuel before you start. Aim for 1-4g/kg. Example: John weights 65kg. He should aim for between 65-260g of CHO 4 hours before his event. A banana and ½ teaspoon of peanut butter contains approximately 28g. Do your research into your nutrition and set yourself up for the best possible start. ForEliteAtheletes to FunRunners 01732 452404 25 HEALTH : NUTRITION