FOOD TO FUEL YOUR ENERGY FOR COUCH-TO-5K
With so many people starting a couch-to-5k training plan it’s worth ensuring you have good nutritional backup to fuel your energy as well as your enthusiasm.
This doesn’t have to be complicated. Swapping a few of your usual foods for more healthy options will make a difference in the long run. Sorry!
How many times have you read the importance of planning a weekly menu? Yeah, I found this advice pointless as well.
Dinner for us depends a lot on the weather, the time you arrive home and how quickly you’ve to drop someone off to music practice or football.
More important are the store cupboard essentials- pasta sauces, brown rice, wholewheat pasta, eggs, cheese and, yes, lentils.
Quick meal ideas can include a Dahl, wholewheat pitta with brown rice, omelette with peppers and ham or pasta with a tomato-based sauce.
More substantial snacks can include french toast, crepes stuffed with cheese and mushroom, toasties with salad. More calorific but delicious is a single warm croissant with melted cheese and tomato. Always be aware of your portion size.
Don’t knock frozen veg- frozen spinach and peas are also good staples to have on hand.
So try substituting brown for white bread and semi-skimmed milk for full fat milk.
When it comes to exercise, avoid having a large meal within two hours of your run.
A light snack, such as a banana, a bagel with peanut butter or some toast prior to running is fine.
Make sure you are drinking enough water throughout the day to avoid dehydration.
Water is usually enough for low-intensity exercise up to 50 minutes. For higher-intensity exercise lasting more than 50 minutes, or lower-intensity exercise lasting more than an hour, a sports drink will help maintain energy levels and the salt helps to keep you hydrated.
Food and drink also plays a part in recovering effectively from training. When you finish training, aim to have a carbohydrate-rich food or drink within 30 minutes.
Snacks are important when you’re training. After a work out it is very tempting to reach for the crisps and chocolate bar and flop on the sofa with a mug of tea.
Make a point of leaving good snacks on the kitchen table – cereal bars, small bag of popcorn, oranges (easy peel or there’s no chance) or even a square of dark chocolate. If you’re going to eat seeds or nuts, a small handful is enough.
Make sure your nutrition complements your training or you’re gonna need a bigger couch.
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