Apparently its not all about pasta.... 1) NUTS Why? Studies have shown that consuming a pre-exercise meal high in fat increases fat oxidation (fat burning) during exercise boosting the body’s metabolic adaptations to aerobic exercise. When? Adding nuts, which have a high fat content before longer, less intense training runs, or before endurance races/trail runs can help the body adapt to using fat as fuel thus sparing limited muscle glycogen (stored carbohydrate) for later in the race. 2) OATS Why? Eating carbohydrate 3-4 hours before running increases glycogen stores within the liver and muscles. Oats are a good natural source of carbohydrate and are cheap, quick and easy to prepare. Top with your favourite fruit or mix with some whey protein powder for some extra flavour. When? For more intense training runs such as interval or hill training, or shorter races (e.g. 5k, 10k) where the body significantly relies on carbohydrate oxidation for energy. 3) BAKED SWEET POTATO, COTTAGE CHEESE & AVOCADO SALAD Why? More of a meal than a specific food; this balanced plate contains good natural sources of protein, fats and carbohydrates for sustained energy release. •Sweet potatoes release their energy slowly and are packed full of vitamins, minerals and antioxidants. •Cottage cheese is cheap and easy-to-digest source of protein which will help prevent hunger towards the end of a long race. •Avocado’s are super high in mono-unsaturated fats; and may contribute to an increased rate of fat oxidation. When? An excellent pre-race meal (eaten 3-4 hours before running) for half-marathon/marathon distances. 4) STRAWBERRIES and CHERRIES Why? Including fruits such as strawberries and Montmorency cherries in your pre-race meal can help to reduce post-exercise muscle soreness and improve recovery due to their antioxidant properties. When? Prior to any race or intense training session where oxidative stress may induce muscle soreness.
Posted on: Wed, 02 Oct 2013 17:48:42 +0000
Trending Topics
Recently Viewed Topics
© 2015