DIETARY ADVICE

A WELL-PLANNED healthy eating diet will help support your training programme for this year’s Hope and Dream 10K and 10mile on April 7.

It will also help your recovery within your training and reduce the risk of illness helping you achieve your best performance.

Everyone has different nutritional needs with no single diet to suit all. Some athletes require more or less of calories, protein, carbohydrates and healthy fats than others with each sport having its own unique nutritional demands.

The best possible way to get started is with a well-balanced healthy diet and find out what works for each individual. When it comes to eating healthy to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts.

You need to get the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans.

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 comfortably. Don’t try to change all your bad habits in the first week, over the next 13 weeks to race day you should be well on your way to looking and feeling great with your new healthy lifestyle.

Your first meal of the day is the most important one. Eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain. Eating a healthy breakfast is especially important on days when exercise is on your agenda.

Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out. Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. But a plain white bagel or doughnut won’t keep you feeling full for long. In comparison, a fibre and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.

BREAKFAST IDEAS

Start every morning with a glass of hot water with lemon or lime before your breakfast.

Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fibre. Then throw in some protein, such as milk and yogurt.

Porridge made on milk, try adding blueberries and raspberries 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)

Breakfast smoothie (mix up different fruits and veg don’t be afraid to experiment)

If you prefer toast, choose wholegrain bread. Then pair it with an egg, peanut butter, or another protein source.

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)

Slices of Apple with peanut butter (yummy) Piece of fruit

Yogurt with spoonful of chia seeds (chia is packed with Omega three, fibre and a good source of protein.

Latte/Cappuccino

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. Soup and wholegrain roll

Salad bowl, spinach, tomatoes, scallions, peppers, avocado, chick peas, egg and balsamic vinegar (you can vary your salad choices don’t be afraid to experiment)

Super green smoothie (I will include recipe) avoid made up smoothies from shops unless they are made fresh in store. Afternoon snack (very small)

Piece of fruit

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)

Roast dinner with plenty of colourful vegetables (try roasting the veg and sweet potato with garlic and olive oil)

Stew with plenty of veg is great for the cold evenings.

Lasagne or bolognaise homemade is good source of protein and carbs.

Aim to drink at least two litres of water throughout the day everyday (fill a two litre bottle every morning and try to add something different each day i.e. slices of lemons, limes, mint or piece of ginger (ginger is anti-inflammatory so will help your muscles recover after training)

Please try and have a blender or smoothie maker as I will include a different booster smoothie every week.

THIS WEEK’S SMOOTHIE RECIPE: BERRY BOOST

One of the main ingredients in this smoothie recipe is milk, which is an excellent source of protein and is made up of dairy proteins whey and casein, which are well-recognised in performance nutrition. (one of my favourite recovery smoothies)

200ml milk

150G Greek Style Yogurt

125g mixed raspberries, blackberries, strawberries.

One small ripe banana

Blend altogether and enjoy

The above is just a general idea of starting to eat a healthier diet in the build up to the Hope and Dream. By making small changes every week will make a huge difference before the big race day.

Over the coming weeks 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 0 to 10k I already have in place two venues NYR, 2.5k in Enniscorthy running track Monday and Thursday 8 p.m. to 9 p.m. and also Fit-Nutz in Castlebridge from Shelmaliers GAA running track on Tuesdays and Fridays 7 p.m. to 8 p.m.

I will be there myself on all of the above nights or you can contact Mag at 087 6366905 or Darren 086 8563872.