KEEPING AN EYE ON WHAT YOU EAT
A WELL PLANNED healthy eating diet will help support your training programme for the Hope and Dream 10K and 10mile, It will also help your recovery within your training and reduce the risk of illness or over training and help you achieve your best performance.
Everyone has different nutritional needs and no single diet suits all as some athletes require more calories, protein, or vitamins than others and each sport has its unique nutritional demands, but it is possible to start with a well balanced healthy diet for sport in general.
The following guidelines are to start you off on the first few weeks of training and making small changes to help you achieve the Hope and dream 10K and 10 mile comfortable. Don’t try to change all your bad habits in the first week, over the next few months to race day you should be well on your way to looking and feeling great with your new healthy lifestyle.
Never skip breakfast and use a disposable 200ml plastic cup to guide portion size of cereals.
BREAKFAST IDEAS
Start every morning with a glass of hot water with lemon or lime before your breakfast.
Porridge made on low fat milk, try adding banana and sprinkle some flaxseed (flaxseed is high in fibre and helps improve digestion and may help lower cholesterol.
Natural yogurt (live) with mixed berries and a handful of granola (helps digestion)
Snack ideas (Eat little and often and don’t save up your calories for one big meal, frequent eating encourages the body to burn fat instead of muscle)
Cottage cheese on two wholegrain crackers add few cherry tomatoes.
Handful of mixed unsalted nuts (nuts are good for you but eat only in small amounts as they contain a lot of calories).
LUNCH IDEAS
Wholegrain wrap or sandwich with any of the following, tuna and sweet corn, tomato, lettuce, onion and small bit of grated or feta cheese, chicken, spinach, onion and tomato.
Super green smoothie – avoid made-up smoothies from shops unless they are made fresh in store.
Afternoon snack (very small)
Piece of fruit
Live yogurt
DINNER IDEAS (TRY USING A SMALLER PLATE THAN YOU NORMALLY USE IF YOU’RE TRYING TO LOSE WEIGHT)
Fish at least twice a week (fish is very nutritious as it is rich in protein, vitamins and minerals which are essential to maintain good health, fish also has omega three fatty acids which is essential for healthy heart and brain.
Stir fry chicken or beef or fish with plenty of peppers, onions, tomatoes, mushrooms and brown rice or noodles (the more colourful the vegetables the more vitamins and minerals)
Aim to drink at least two litres of water throughout the day every day (fill a two litre bottle every morning and try to add something different each day – slices of lemons, limes, mint or piece of ginger (ginger is anti-inflammatory so will help your muscles recover after training)
THIS WEEK’S SMOOTHIE RECIPE IS TURMERIC AND GINGER IMMUNE BOOSTER.
One cup of almond, coconut or hemp milk.
Five or six chunks of pineapple.
One medium carrot
One banana
Juice of half a lemon or lime
One tsp of fresh grated ginger tsp of ground turmeric
Few ice cubes
Chia seeds (chia is packed with omega three, fibre and a good source of protein.
Blend all together in a mixer or smoothie maker.
The above is just a general idea of starting to eat a healthier diet in the build up to the Hope and Dream and by making small changes every week will make a huge difference before the big race day.
Over the coming months we will discuss the importance of hydration, sleep, carbohydrates, proteins, healthy fats, vitamins and minerals, all of which will help us over the coming months during the training. We will also be covering nutrition for before and after training as training intensifies.
For anyone interested in joining a beginners group to help on their journey from zero to 10km I already have in place two venues: 2.5km in Enniscorthy running track Monday 7 p.m. to 8 p.m. and Thursday 8 p.m. to 9 p.m. and also Fit-Nutz in Castlebridge from Shelmaliers GAA running track on Tuesdays 7 p.m. to 8 p.m. and Fridays 7.30 p.m. to 8.30 p.m. and I will be there myself on all of the above nights or you can contact Mag at 087 6366905 or Darren at 086 8563872.
Martina O’Sullivan