Do You Train Regularly?

Nutrition

For individuals who train regularly, whether it is in the gym, pounding the pavement or clocking up laps in the pool, it can become easy to forget the key nutritional requirements your body has on a daily basis when it is being pushed in tough sessions multiple times a week.

Naturally, the more you train, the hungrier you are also likely to get and hence getting your diet right is imperative to ensure that extra training does not also equal too many extra calories. Here are my top tips to keep you on track with your diet as you prepare for the Sunshine Beach Run, whether you are a recreational or professional athlete. 

1) Try not to cut out too many carbs

If you are training for an hour or more each day, forget the low carb approach or you will find yourself cowered in the corner each day at 3pm demolishing a packet of red frogs. Ensure that you fuel with some carbohydrate rich food within 90 minutes of any training session and if it will then be longer than an hour before your next meal, try recovering with 10-20g of carbs along with protein within 30 min of finishing your session. Convenient food options that achieve this nutritional balance include Greek yoghurt with fruit, a skim milk coffee, protein/carb bar, a wholegrain wrap with cheese or lean meat or a protein shake and some fruit.

2) If you train before breakfast you need carbs at night

Many early morning exercisers prefer to train on an empty stomach which is fine unless you have not eaten any carbs since lunchtime the day before. So, if you can simply not stomach any food prior to an early morning session, try adding a small amount of good quality carbs to your evening meal. 30-45g should do the trick via a jacket potato, ¾ -1 cup of pasta, quinoa or brown rice or some sweet potato and notice how much better you feel during your morning session. 

3) Manage the cravings

We get sugar cravings when we have not eaten the right mix of carbs and protein. Manage your post run appetite with a light wrap with peanut butter or cheese, protein shake made with skim milk or crackers and cheese and where possible include some salad or vegetables – the bulk will keep you full while the mix of carbs and protein will help to regulate your blood glucose levels.

4) Try to not use extra training as an excuse to eat more

Sure, running or any exercise can make you a little hungrier but in more cases than not, women in particular use their training regimes as an excuse to eat more. “I went for a run this morning so I deserve a treat” among the common justifications for the extra dessert, cake or sweet treat. Limit your sweet treats to just once or twice a week to gain maximal benefit from your training commitments and tame your appetite with protein rich meal and snack options and leave the extras as a once or twice a week treat. 

5) Watch the drinks

Vitamin water, sports drinks and juices are a recipe for disaster when it comes to weight control, and very few recreational athletes really NEED them on a daily basis. Cut out sugar calories by sticking to water as your primarily choice of fluid and if you cramp regularly, try adding some salts such as Hydralyte to your water bottle for the anti-cramping effects minus the calories. 

Quinoa Patties with Zucchini Pasta via ShapeMe

Ingredients

  • 1 cup cooked quinoa
  • 350g low fat ricotta
  • 15 or so basil leaves, chopped
  • 15 or so parsley leaves, chopped
  • 1 tbsp. chives, chopped
  • 80g almonds
  • 2 tbsp. arrowroot flour
  • 1 chilli, chopped finely
  • 2 tbsp. lemon juice
  • 2 tsp. extra virgin olive oil
  • 6 small zucchinis
  • Dollop of natural yoghurt or tahini

Sauce

  • 20g parsley, chopped finely
  • 20g basil chopped finely
  • 2 tbsp. olive oil
  • 1 clove garlic, minced
  • 4 tbsp. lemon juice

Method

  1. Cook quinoa as per packet instructions.
  2. Once cooked, combine with ricotta, basil, parsley, chives, almonds, arrowroot flour, chilli, lemon juice and olive oil together in a food processor (or just mix really well if you don't have one).
  3. Roll out the mixture into patties and place on a baking sheet lined tray.
  4. Pan fry on a low heat for 3-4 minutes each side
  5. Combine all sauce ingredients in a small bowl.
  6. Using a spiralizer or a peeler, make zucchini pasta. (If you are using a peeler, stop once you get to the seeds of the zucchini)
  7. In a hot saucepan with a dash of olive oil, stir fry pasta for 5-7 minutes.
  8. Serve patties atop a bed of zucchini pasta and top with a dollop of tahini or natural yoghurt.

Susie Burrell

Please note: This blog aims to supply user-friendly nutrition information for busy people without comprising on food taste and quality but should be used as a guide only and not in place of advice from your own dietitian or medical specialist. For further information on this topic, please consult your health professional. The content of this blog, including attachments, may be privileged and confidential. Any un-authorised use of this content is expressly prohibited. Any views that are expressed in this message are those of the individual sender, except where the sender expressly, and with authority, states them to be the views of Susie Burrell Pty Ltd.
Category: Nutrition

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