An effective training schedule isn’t made up of runs alone. If you want to improve both your endurance and your race times, it’s essential to think about what you’re putting into your stomach.
By eating the right foods at the right times, your body will perform and recover quicker.
Before: Wholemeal/rye Toast with Sliced Banana, sugar-free peanut butter with Cinnamon.
The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine. Wholemeal toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
Before: Smoothies Not only are they time-friendly, building your own blend has a bunch of exercise benefits.
For a foolproof formula, use your favourite fresh fruit/frozen berries work best, add a cup of plain Greek yoghurt. If you’re buying one, check the label to make sure it’s not made from concentrated fruit juices.
After your workout:
Omelette with Avocado Eggs are a great source of protein and helps aid in muscle recovery and growth. Make a veggie-packed omelette by adding your green leafy veg. Garnish with a few slices of avocado for good fats. Similar to olive oil, avocados can help your body better absorb fat-soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.
After your workout: Stir-fried Chicken and Mixed Vegetables with brown rice. Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies and some brown rice for a quick recovery meal.
Feel good while training!
Run Killarney 2020 returns for its tenth year on Saturday 18th July, register for the 10km or half marathon route here.