Increase protein intake as training moves up a gear
SO with just under 11 weeks left to this year’s big race day on April 8, we should all be feeling the benefits of the training and healthy eating. If you haven’t started to get out and get fit why not start today and aim for this year’s Hope & Dream run on April 8.
For a lot of people the biggest challenge of getting fit is where to begin, so just like healthy eating, fitness works best when it’s kept simple.
Different types of exercise works for different people and discovering what you like most is the key to enjoying exercise, and of course finding something that will fit into your lifestyle. So making small steps like joining one of our beginner groups to help you on your journey from 0 to 10k, will make a huge difference.
We have NYR,2.5k in Enniscorthy running track Monday 7pm to 8pm and Thursday 8pm to 9pm and also Fit-Nutz in Shelmaliers GAA grounds in Castlebridge every Tuesday 7.30pm to 8.30pm and Fridays at 7pm to 8pm.
I will be there myself on all of the above nights if you have any questions that I may be able to help you with, alternatively you can contact Mag 087-6366905 for NYR,2.5k or Darren 086-8563872 for Fit-Nutz
In previous weeks we have covered the importance of hydration, carbohydrates and the most important meal of the day – breakfast. I will be mentioning breakfast every week as it is hugely important for beginner athletes who may have problems controlling their weight. So let breakfast be part of your daily routine just as exercise is and don’t let it be something to think about, just do it and be ready to take on the challenges of the day
This week we are going to focus on the importance of Protein as training intensifies.
Protein’s role in the body is building, maintaining and repairing body tissue. It is especially important to physically active individuals whose muscle tissue is constantly in need of repair from training and racing etc. Protein is used to build white blood cells and antibodies which are part of the body’s immune system helping to fight infection and disease.
Carbohydrates are the main source of energy but if we run out of glycogen (carbohydrates) our bodies turn to protein for the energy needed and therefore leaving us without the appropriate protein to repair our muscles
You can aim to have a protein shake or flavoured milk after every workout to make sure you are repairing any torn muscles. It’s also a good idea to have a protein shake or glass of milk before bedtime as it gives your body amino acids to use for repair while you sleep.
Good sources of protein include lean cuts of meat, turkey, chicken, fish , eggs and milk you can also get protein from cottage cheese, greek yogurt, peanut or nut butters, mixed beans i.e. chick peas, kidney beans, butter beans etc
TIP OF THE WEEK
To help your metabolism function optimally, aim to eat three small meals and three small snacks each day and every two to three hours. This ensures that your blood sugar levels remain stable throughout the day and your body is getting consistent nutrients to support energy levels and help your mood
Next week we will be covering healthy fats in the diet and that will be the three main macronutrients in the diet, Carbohydrates, Proteins and Healthy fats covered.
Then over the coming weeks we will discuss the importance of the micro nutrients (Vitamins and Minerals) and also nutrition for before and after the training as training intensifies.
In previous weeks we had smoothie recipes and ideas so keep experimenting with different fruits and veg and again next week we will have some more juicy smoothie recipes
Martina O’ Sullivan
087-7864283