| Eating and running: what works best? |
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One of the most-discussed issues by runners is what they eat. More specifically, the things they eat before going for a run, and just how long before the run they eat it.
I'd a friend who, before Slim Forte Double Power any one of our long training runs, would eat two slices of white bread slathered in jam. I know this, because she would be eating them once we trigger. That was all very well, until the morning her body informed her that blueberry jam was not OK and she or he had an anaphylactic fit and almost died. I think she's moved on to honey sandwiches these days.
Therefore the consequences of having your pre-run food wrong could be, well, if not almost lethal, then at least extremely uncomfortable. It's not like there are portaloos set at convenient intervals round the streets for runners to pop into when trouble strikes. I had been once turned away with a service station at 5.55am simply because they didn't open until 6am. Perhaps the attendant inside mistook my dance of desperation outside the glass doors like a show of intent to rob the area? The reality is running was memorable, too.
Professor Louise Burke is head of sports nutrition in the Australian Institute of Sport and an author of several books including Complete Help guide to Food for Sports Performance.
She says that which you decide to eat pre- or post-run can make a difference to how comfortable your run is, how fast it's, how good you get over it and just how many pounds you lose.
"It will depend on which your nutritional goals are," Burke says. "You might want food that's good for stomach comfort, or for performance if you are doing a race at lunchtime versus a training run at lunchtime. You might like to use your eating to adapt for a forthcoming race. Or you will be exercising to lose weight. There's no one-size-fits-all."
Spread your intake
Regardless of what outcome you are searching for, Burke states that within the long-term, the easiest method to manage the body composition and exercise recovery is as simple as spreading protein and intake evenly within the day.
It's the approach that Olympic hurdling champion Sally Pearson takes. "If I've got a few hours or evening session ahead I eat a lighter lunch such as a small stir fry or a meaty salad. I attempt to consume about 2.5 hours before I train so that I don't feel like I will see my food twice," she told me.
Burke advises to try to have about 20 grams of high quality protein inside a sitting. "Most Western eaters convey more protein compared to what they need in a day, only hardly any each morning and lunchtime and half a cow at night. A great protein intake each morning is a good method of achieving body composition changes."
Protein sources include dairy products, eggs, fish and meat. Breakfast might therefore include a poached egg on toast. Lunch could be a sandwich with a thick meat or chicken filling, or with a milk drink or yoghurt. If you wish to eat fewer carbohydrates you may make it a salad or fruit and yoghurt.
"Sometimes it's good to possess a snack to give you an energy boost for the after-work work out," says Burke. "That way you're refreshed and can train well rather than feel haggard and also have an unpleasant experience that discourages you from attempting to keep exercising in the future."
There's always the Slim Xtreme need to manage stomach comfort. You just have to test out what pre-run food your body tolerates best so when. The upshot of it is that knowing what works, you'll be far less likely to need to make unscheduled pit-stops at service stations.
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11月4日（火）18:31 | トラックバック(0) | コメント(0) | Pets | 管理
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