Modern Athlete Magazine Issue 114, January 2019 | Page 51

COACHING
NUTRITION
New Year,
New Health
It’s important to spread your food intake, because your body needs a regular
supply of fuel. Stay clear of high-sugar or high-fat foods during an afternoon
energy slump. Instead, eat snacks like vegetable sticks with hummus, a small tub
of yoghurt, a handful of nuts or a tin of tuna with wholegrain crackers. These have a
low glycaemic load and will give you a sustained energy boost.
Also, eat some carbs and protein at each meal for ‘staying power’. People who
miss out on carbs look for something sweet in the evening, and people who don’t
have protein during the day tend to find the wheels fall off in the afternoon. Lastly,
drink enough fluid! Set yourself a target of drinking a bottle of water before and
after lunch, and try adding fresh lemon or mint to make it more palatable.
3 Be Portion-savvy
We tend to serve up the meat or carbohydrate portion first and then add the
vegetables. Change this around so the vegetables are served first – it’s easier
to put on a larger serve when the plate is empty. Remember that a quarter of
your plate should be protein; a quarter should be low-GI carbohydrates and the
remaining half should be made up of vegetables. Try using smaller plates and cups.
The only super-sized vessel should be your water glass!
4 Manage Stress
With new goals set for your running, it’s the best time to
refocus on what you’re putting into your body. Make a
positive start to 2019 with some crucial weight-loss and
health tips. – BY CHRISTINE PETERS, REGITERED DIETICIAN
1 Eat Mindfully
Some people feel they shouldn’t be allowed to enjoy food, so they bolt it down
without thinking. Give yourself permission to eat slowly and enjoy your food.
Always serve your food on a plate and take time to eat. Otherwise, it’s almost like
the meal doesn’t count – and it’s much easier to overeat.
2 Eat and Drink Enough
People think they are doing really well if they eat small amounts at breakfast and
lunch, but then it all falls apart at the end of the day because they get too hungry.
Sometimes sleep, exercise and ‘me time’ take a backseat, and your stress levels
skyrocket. This increases your cortisol levels, a hormone linked to increased
appetite, cravings for sugar and weight-gain. Exercise has been proven to alleviate
stress levels and release endorphins and serotonin (the hormone that helps you
sleep), while a balanced, nutritious diet helps your body cope with stress, so it’s
important to eat well.
5 Get Shut Eye
Not getting enough sleep means increased hunger hormones. Exercise, a balanced
diet, sleeping in total darkness and minimising ‘screen-time’ prior to bed can help,
but if you’re still not sleeping well, take a look at your caffeine intake. Caffeine has
a half-life of six to eight hours, which means a 3pm coffee could still be having half
the effect at 11pm. Stick to morning coffees, switch to decaf or try giving it up all
together – you’ll save 405kj for every small skinny latte you don’t drink!
About the Author:
Christine is a registered dietician in the Johannesburg area.
3 Orthotics and Insoles
Orthotic inserts are generally a firmer structure designed specifically for an
individual and tailor-made to their needs, while insoles tend to be soft and
produced commercially to cater to a general issue, such as arch support. Although
neither can be regarded as a solution for all issues, there may be some benefit to
their use. Soft insoles are marketed predominantly to improve foot comfort and
reduce impact forces, although their efficacy is disputed. Meanwhile, some studies
on orthotics have found that they may reduce the risk of shin pain and lower limb
stress fractures.
Your Choice...
In the end, runners need to weigh up their options. Do they have time to thoroughly
address all contributing factors to their aches and pains, or are they limited by
time and resources. In either case, early identification of a problem and addressing
the aches and pains as soon as possible are essential to prevent a niggle from
progressing into an injury, but more so if a runner opts to address the problem
with a so-called quick fix. Once an ache advances to the point where it hampers
training, it is best to seek the advice of a professional.
About the Author:
Ernest is a biomechanical, video, and running gait analyst at the High
Performance Centre (HPC) of the University of Pretoria.
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