10 Nutrition Tips

TOP 10 NUTRITION TIPS FROM FULLPOTENTIAL

1. A varied, well-balanced diet can meet the energy demands of training, racing and

recovery. It should provide adequate amounts of all the essential nutrients. The right

diet will help you achieve the optimal body size for your running and optimising fuel

stores will enhance your performance.

2. Carbohydrate is the key nutrient for long term energy supply as a runner. The more

intense your training plan, the more carbohydrate you will need. The body cannot store

that much carbohydrate so stores must be topped up regularly. This includes meals and

regular snacks before and after training.

3. Protein is key to building and repairing muscle damaged in every run. A varied diet

should provide enough protein. Vegetarians need to be clever but can still meet their

protein needs.

4. Maintaining adequate hydration is vital for running performance. The amount required

will vary depending on the environment, how hard you work and the duration. Try to

drink little and often when exercising and at a rate which attempts to keep fluid body

weight loss below 1 - 2%. This is best practised using sports drinks that replace both

water and vital salts (electrolytes).

5. Indiscriminate use of supplements is never wise due to the potential for toxin build up.

It is best to ask a nutritionist or your GP for advice in this area and always consider a

blood test before taking supplements.

6. Effective recovery is crucial to any runner. This has to be taken as seriously as the

training and must include re stocking on carbohydrate, protein, vital salts and fluid

within 30 mins of finishing your run. If you can't eat a snack or meal within 30 mins of

training try a recovery sports drink. These usually include carbohydrate, protein and the

vital electrolytes.

7. Plan and practice your fuelling, hydrating and recovery strategies during training runs.

Never try something new during a competition. Have a plan that has been practiced in

your training regularly. This could include your pre run/race breakfast, the timings of

the meal, the content, the volume and the drinks & gels taken during the race. Practice

it all in your long runs and have your routine.

8. When training or racing away from home, take your favourite, tried and tested foods &

drinks with you. Never leave anything to chance. Be an organised athlete.

9. Research your races and find out what drink partners they are using. Then practice with

these in training. Remember, little and often and never leave it until too late. If you are

really thirsty or hungry on the run, it is already too late and performance will be

compromised. Equally, don't comfort drink. This leads to discomfort and eventually

serious medical issues. Just keep it simple and copy what works in training.

10. Have some rewards. You will have earned them. Who says you can't have that slice of

cake or chocolate bar occasionally! Enjoy your food and we all deserve the occasional

reward............