EVERY MONTH WE ANSWER THE KEY FITNESS QUESTIONS
Q What’sthe optimum number of eggs for my morning omelette?
‘You don’t want more than 50g of protein in one sitting,’ says nutritional therapist Anthea McCourtie (younutritionaltherapy.co.uk). With 6g of protein per egg, that means you can have up to eight. But, cautions McCourtie, ‘egg yolks contain an omega 6 fatty acid called arachidonic acid, which can cause inflammation. To balance it, eat omega 3-rich foods like salmon or walnuts.’ Or try protein guru Anna Sward’s (proteinpow.com) suggested omelette made with two whole eggs and seven whites, which still provides 33g protein while keeping the arachidonic acid to a minimum.
Q Doridges on my nails say anything about my nutrition?
‘They are an indicator,’ says performance nutritionist Ben Coomber (bencoomber.com). ‘Fingernails, hair, skin and eyes often indicate nutrient deficiencies in your body as a result of your diet.’ Vertical fingernail lines are most commonly due to ageing – but they can indicate a nutritional deficiency or illness. ‘The best way to combat this is to get a hair mineral analysis so it can be pinpointed and fixed if needed,’ Coomber says.
Q Isit true that swearing as I lift helps me achieve that little bit more?
Searching for an excuse for your foul mouth? We’ll here’s some good news for you: a study at Keele University found that swearing lessened pain in many people. Just don’t get carried away – the study also found swearing too often would lessen its pain-reducing effect.
Q I’mstarting to train for a triathlon. Do I need to worry about bacteria in open water?
While there’s some risk of contamination in any open-water location, it’s generally low in the UK. ‘British Triathlon recommends a number of precautionary hygiene measures: cover any open cuts or scrapes before you swim, and afterwards shower in fresh water, rinse and clean all swimming kit including goggles and wash hands before eating and drinking,’ says Vanessa Gunner, British Triathlon Federation coach and personal trainer (serpentine.org.uk). ‘Seek medical advice if you develop severe headaches, red eyes, muscle pains and fatigue in the three weeks after your swim.’
Q Readingabout UK climber James Pearson has inspired me to hit the outdoors. How different will it be from my local climbing wall?
You mean are you more likely to fall to your death? ‘The main difficulty will be the mental aspect. You’re going from a low-stress environment with a regulated climate to one that’s exposed to the elements,’ says Rich Hudson, a personal trainer and climbing wall route-setter (castle-climbing.co.uk). ‘You’ll have to get used to holds that may break and don’t adhere to set difficulty grades, as well as using your safety equipment. Make sure you’re comfortable hanging around on the easier indoor routes so your stamina is ass good as possible.’
Open water is unlikely to be
seriously contaminated in the UK, but it’s worth taking
a few sensible precautions