A good diet can make all the difference when it comes to exercise, Catherine Whyte finds out more...
Your January fitness routines are already in full flow. But are you supporting your body during all that exercise? After all, you can’t outrun your fork when it comes to fitness – nutrition is key. Here, Surrey-based dietitian Elaine Allerton gives some excellent pointers for keeping your body at its peak while exercising.
1. Stay hydrated
Drinking fluids to fully hydrate the body before you go for a run is an obvious place to start, says Elaine. Isotonic drinks are an important tool to help with rehydration and refuelling (although water is perfect if your workout is less than an hour). Shop bought versions are convenient but it’s easy (and cheaper) to make your own. Take 200ml of fruit squash (do not use sugar-free or no added sugar versions) and mix with one litre of water and a pinch of salt, and keep it chilled in the fridge. Drink plenty after exercising as well to help with that all-important rapid recovery.
2. Don’t exercise on a full stomach
A low fat/high fibre meal will facilitate gastric emptying. Porridge with fruit is ideal, as is a jacket potato (with skin) with tuna and salad. Or, try wholemeal pasta with chicken and vegetables.
3. Nurture your blood glucose
Maintaining your blood glucose levels will extend your endurance performance. Eat a carbohydrate-rich pasta meal about four or five hours prior to working out or, if that’s not possible, grab a high GI carb sports bar, sports drink or banana 30 minutes beforehand.
If you have a full-on workout or extreme event planned, then give yourself 30-60 grams of carbs per hour to extend your endurance performance. The isotonic recipe above will provide about 30g of carbohydrate in 750ml, but if you feel this is too much fluid, you could consider an energy gel product.
4. Feed your muscles
Muscle glycogen is the primary source of fuel during exercise. Eating 1-1.5g of carbs for every 1kg of body weight in the first 30 minutes after your workout will help replace that all-important carbohydrate. Then, aim to eat the same amount of carbs every two hours for the next four to six hours. Protein is also important in helping repair muscles after exercise. A quick and easy way to achieve the above would be to drink some chocolate milk or have regular milk and a banana. These options offer the three-to-one carbohydrate to protein ratio which appears to enhance glycogen replenishment into the muscles post-exercise.
5. No need for supplements
You shouldn’t need any vitamin or mineral supplements if you eat a variety of foods. The same goes for protein supplements – a pint of milk does the same job!
6. Experiment!
Everyone is different so it’s important to experiment to see what works best for you. Do this during practise sessions and don’t leave it to competition day!
Elaine Allerton is a dietitian operating throughout Surrey and West Sussex. Visit: elaineallertondietitian.com
