Balancing Eating and Training

The important things.

1. Getting enough energy in throughout the day to sustain the energy demands
2. Making sure that these food choices are starchy (rather than sugary) carbohydrate and protein
3. Keeping the fat content low
4. Getting the timing of eating right during the day, not having long gaps of more than 2 hours without eating (a snack is fine)
5. Getting plenty of fluid

In practical terms

1. Have a small snack before training to boost the blood sugar, especially if you train in the morning. This could be a juice, a banana, some dried fruit or half a cereal bar, or some isotonic drink
2. The first hour after training is crucial in replenishing your muscles’ energy stores (metabolism is higher), so it is vital that you eat or drink something suitable in this time.
3. This should include carbohydrate and protein. The protein will help speed up the repair of the muscles,
4. Breakfast – high fibre carbs in the form of a whole grain cereal or oatmeal. Cereal such as Fruit & Fibre, Weetabix, Bran Flakes, and Shredded Wheat are fine, topped with some fruit such as a banana or berries & a fresh juice. Alternatively some high fibre brown bread, fruit & low-fat yoghurt. Eggs are another morning option, but if you have scrambled or omelettes have less yolk than white, i.e. make it up with 3 egg whites and 1/2 yolks.
5. Snacks –the best options are fruit (fresh or dried) & nuts, low-fat yoghurts, a ½ bagel, raw veg & hummus or a cereal bar (some are ok e.g Pria), oatcakes or rye crackers with low-fat cream cheese
6. Lunch – have a good portion of protein in the form of chicken or fish (tinned is fine) & red meat/low-fat cheese occasionally. With plenty of salad or vegetables. Wraps or Pitta are better than sandwich – avoid the butter/mayo. Or a large salad or a large bowl of soup with high fibre brown bread. If you have a main meal at lunch go for small portions & avoid red meat
7. Dinner – fish, chicken, tofu, beans with lots of vegetables and a serving of pasta (whole-wheat), rice, cous cous, noodles or potatoes (sweet). Stir-fries are great and frozen veg are fine
8. Fluids – you need 4-6 pints a day. Squash (no added sugar), juice and flavoured mineral water are fine and isotonic drinks after training (or during long training sessions). Keep tea and coffee to no more than 4 cups a day.

General

The major proportion of your CHO should be from complex/starchy sources rather than sugary/refined sources, which tend to contain the carbohydrate that you need but little else besides. You will also get a certain amount of carbohydrate from vegetables and fruit. Keep variety in carbohydrate sources by including rice, noodles and couscous, alternative breads and other low fat snacks.

Ideally, the balance of fat should be biased towards polyunsaturated and monounsaturated, rather than saturated fat. Foods high in the latter include vegetable oils, fish and nuts, whereas saturated fats tend to be from animal sources.

Try to include plenty of fish, which is low in fat and contains beneficial fish oils, as well as beans, tofu and eggs.

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Race Directors: Alison Harvey: 504-6119, or Kathy Fulcher: 504-5505, or Lesley Caslin: 599-4867,