NUTRITIONAL
Setting running or fitness goals is only the first step … then comes the training , and a vital component of that is focusing on what you ’ re putting into your body , so take note of these crucial tips for healthy nutrition and weight-loss .
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 . Otherwise , it ’ s almost like the meal doesn ’ t count – and it ’ s much easier to overeat .
Eat and Drink Enough
People think they are doing well if they eat small amounts at breakfast and lunch , but then they get too hungry , so it all falls apart at the end of the day . It ’ s important to spread your food intake , as 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 .
Eat some carbs and protein foods 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 tend to find the wheels fall off in the afternoon . Also , drink enough fluid ! Set yourself a target of drinking a bottle of water before and after lunch , and if you ’ re struggling , add fresh lemon or mint to make it more palatable . be made up of vegetables . Also , try using smaller plates and cups ... The only super-sized vessel should be your water glass !
Manage Stress
Stress 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 , which is the hormone that helps you sleep . Also , a balanced , nutritious diet helps your body cope with stress , so it ’ s important to eat well , no matter how busy you are .
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 is still having half the effect at 11pm . Stick to morning coffees , switch to decaf or try giving it up all together .
Be Portion-savvy
We tend to dish up the meat or carbohydrate portion first and then add the vegetables . Change this around , so the vegetables are served first . Remember that a quarter of your plate should be protein , a quarter should be low-GI carbohydrates and the remaining half should
SUPPLEMENTATION
If you are a sports enthusiast , whey protein is always great ( and necessary ) to have in your kitchen cupboard , as it offers a moderate protein release and can be incorporated in any diet plan . Also , when you think recovery , lean muscle gain and overall efficient body composure , whey protein should come to mind , but take note that there are three types of whey , so make sure you get the right one for your needs :
• Whey protein ( moderate-release ), which is generally low in calories and aids and supports lean muscle mass ,
• Whey isolate ( fast-acting ) that supports faster recovery and repair , and
• Casein , which is a slow-release protein consumed before bedtime , allowing your body to recover over a longer period as you sleep , when your body actively attains rest through efficient sleeping patterns .
Another supplement recommended for performance and high endurance athletes is Highly Branched Cyclic Dextrine ( HBCD ). Even though this may sound like a big
It is important to understand the benefits of supplementation , and the value certain products bring to your gameplan when it comes to performance , endurance and recovery .
scientific compound , it ’ s actually something basic that meets the needs of any endurance athlete . When you exercise for long periods of time , your body loses electrolytes through sweat , which may lead to dehydration . HBCD offers the most advanced carbohydrate for the body , because it has a high molecular weight , but low osmolarity , allowing rapid absorption and digestion , while supporting increased energy and muscle cell expansion .
There is also a protein called mass-gainer , which is comprised of very high carb ratios , high sugars and generally fillers and sweeteners . This type of product has its uses , but is not advised as a general carb-up before a big endurance event . Instead , when it comes to getting race-ready , utilising whole foods is still recommended , to allow the body to ingest high volumes of complex carbs that will aid the increase in glycogen storage , and in turn give back the investment of energy and overall power and performance in your sports event .