Improve your training with good nutrition
Stop running with the herd – adapt and improve your training with good nutrition!
Hurling yourself into a fitness regime, whether it involves running or any other form of exercise, will not compensate for the everyday challenges to your health. It is more likely to overload your body and deplete your core energy if it is done without the correct nutritional support. Always give due consideration to supporting and protecting your body as you embark on any fitness challenge as this will help you to achieve your goals without sacrificing your vitality and immune system along the way.
So how do you do it? One way is to ensure that you manage your blood sugar levels and prevent your body from ‘screaming’ as it endures the blood sugar roller-coaster.
Here are my 4 top tips to prevent blood sugar dips during and after exercise*:
1. Glycogen loading the night before the activity
What does this mean? It is about creating a reserve of energy for use in bursts of physical activity within the following 24 hours. How do you do this? You can be as creative as you like as the weeks roll by. Variety is the spice of life. Use the following proportionate template when preparing your evening meal.
Fresh fruit smoothie
Fruit Smoothie Recipe - one of my personal favourites!
Hurling yourself into a fitness regime, whether it involves running or any other form of exercise, will not compensate for the everyday challenges to your health. It is more likely to overload your body and deplete your core energy if it is done without the correct nutritional support. Always give due consideration to supporting and protecting your body as you embark on any fitness challenge as this will help you to achieve your goals without sacrificing your vitality and immune system along the way.
So how do you do it? One way is to ensure that you manage your blood sugar levels and prevent your body from ‘screaming’ as it endures the blood sugar roller-coaster.
Here are my 4 top tips to prevent blood sugar dips during and after exercise*:
1. Glycogen loading the night before the activity
What does this mean? It is about creating a reserve of energy for use in bursts of physical activity within the following 24 hours. How do you do this? You can be as creative as you like as the weeks roll by. Variety is the spice of life. Use the following proportionate template when preparing your evening meal.
- 15 % protein – Choose from chicken, oily or white fish, pulses/ beans or eggs.
- 30% complex carbohydrate – Choose from whole grain pasta, spelt pasta, quinoea, couscous, brown rice, or brown rice noodles.
- 55% vegetables – A combination of root, stem and leaf vegetables, mixing up the colours.
- Add 1- 2 dessert spoons of olive oil.
Fresh fruit smoothie
Fruit Smoothie Recipe - one of my personal favourites!
- 1 banana – slow release sugar to give you energy during the run
- 3 dessert spoons of oats – also a slow release sugar
- Small handful of blueberries – full of antioxidants
- Small handful of raspberries – helps stop muscles/joints getting sore after exercise
- 1/2 teaspoon of flax seed oil
- 1/2 a teaspoon of manuka honey – quick sugar release and protection of the immune system often depleted with high activity
- Natural live yoghurt – protein to help with energy release
- Add a mixture of apple juice and water (quantity as to preference of texture)
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