WORKOUT FOOD
Wondering how to fuel those long-distance runs, or what to eat after a heavy strength session? Our expert panel has the need-to-know answers…
Q HOW SHOU LD I FUEL RU NS THAT LAST FOR MOR E THAN AN HOUR?
Chrissy Arsenault, registered dietician for Trainer Academy, says: ‘You may have heard of marathon runners “carb loading” in advance of their races. Before long-distance runs, consuming easily digestible carbs is important. Fuelling up on carb sources such as pasta, bananas and rice helps ensure that your glycogen stores have enough glucose to release during your runs – this is what provides you with energy during your run.
‘Throughout your run, if you have the opportunity to bring fuel with you that will give quick bursts of carbohydrates (cyclists love energy gels in their back pocket!), you can also replenish your energy levels and maintain blood sugar levels during long-distance runs. Some of my favourite fuel options for when I’m running formal races include energy bars and the Gatorade hydration stations.
‘After your run, it’s important to consume adequate lean proteins to help with muscle recovery, growth and repair, alongside plenty of carbs to replenish glycogen stores. Eat light meals until your body is back in a rest and digest state – eating too much can cause digestive problems.’
Q IS IT OK AY TO EXERCISE ON A FULL STOM ACH?
Caroline Mason, of Baldo and Mason nutritionists, says: ‘No. You want to be using your parasympathetic nervous system after you eat, as this is your “rest and digest” function. This mode is when digestion and absorption takes place, so you need to be calm and relaxed to effectively transport food and turn it into energy. If you aren’t, you may notice digestive complaints such as bloating, burping, gas, acid reflux, change in bowel movements and that feeling of being uncomfortably full.
‘When it comes to eating after exercise, timing-wise everyone is very different – it is dependant on digestive ability and also what type of foods have been consumed. For a ball park figure, 90 minutes is a good time. You can also help speed up your digestion by doing belly breathing before and after you eat, to ensure your parasympathetic nervous system is switched on.’
Q WHAT SHOU LD I EAT AFTER DOING STR ENGTH WORK?
Nigel Mitchell, elite sports nutritionist and dietician, says: ‘A heavy strength session will potentially result in the muscles being fatigued and stressed. This facilitates adaptation (getting fitter, faster and stronger). Nutrition plays a role in supporting these adaptations, and key nutrients include protein (amino acids) and natural antioxidants such as those we get from plants.
‘The proteins are used by the body to repair and rebuil
