Nutrition

Diet Advice Healthy Eating whilst Endurance Training

Different sports have different requirements when it comes to ideal body composition, but the key is to include enough of the right nutrients to provide sufficient energy for the physical demands whilst maintaining a healthy body fat ratio. Make food choices which can provide satiety and help build muscle mass without adding excess body fat.

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MUSCLES VERSUS FAT

Muscles are metabolically denser than fat supplies, burning more calories, even at rest. Weight-bearing exercise and resistance training can therefore be an effective way of building muscle mass to increase the metabolism, burn fat and build strength and body tone.

Muscles rely on amino acids found in lean meat and fish from protein rich foods. These help form the connective tissue which are vital for muscle tissue re-build and repair post exercise. Protein stored in muscles is also vital for our immune system and can be drawn upon during illness to build white blood cells and antibodies to fight infection.

Body fat, however, plays a vital role in our health; particularly for females, since it supports hormone production, fat soluble vitamin storage, brain health, and protection against inflammation. A healthy diet needs to distinguish between essential and unsaturated fats (found in nuts, seeds, oily fish, olive oil, avocado) and saturated or Trans fats, found in red meat fried and processed foods, which can be damaging to health.

Carbohydrates contribute our primary source of energy and also work synergistically with protein post exercise to help muscles repair. Carbohydrates, when eaten together with protein, stimulate the release of insulin which encourages uptake of amino acids into muscle tissue. A high carbohydrate diet can, however, promote storage of excess glycogen as fat, resulting in weight gain.

Everyone is different and has varied requirements dependent on the level of activity and type of exercise; however an ideal ratio to support exercise could be something in the region of

• 60% complex carbohydrates

• 25% low (unsaturated or essential) fat

• 15% lean, good quality proteins

For more advice on Food Groups, read The Main Food Groups.

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TOP TIPS FOR ENDURANCE TRAINING

• Combine good levels of lean protein (white meat, fish, eggs) with essential fats (nuts, seeds, oily fish, olive oil) and complex carbohydrates.

• A healthy plate comprises approximately: ¼ plate of carbohydrates, ¼ plate of protein and ½ plate of vegetables

• Include a carbohydrate and protein at every meal to help you feel fuller for longer

• A combination of lean protein and complex carbohydrates should be consumed within 2 hours of exercise or training to promote amino acid uptake and muscle repair. This can speed recovery and enable a swifter return to training.

• Aim for at least two portions of fish a week; one being an oily fish (salmon, tuna, mackerel).

• Don't forget vegetarian protein sources; lentils, pulses, nuts and seeds will provide these.

• Try to include at least seven to eight portions of varied fruits and vegetables each day to obtain good levels of vitamins, minerals, antioxidants and fibre to help restore the acid/alkaline balance in your body, and offer valuable micronutrients to protect against illness, injury and damage.

• Avoid processed foods and those fried or high in saturated fats

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HYDRATION

• Stay hydrated: aim for consuming 2 litres/6 large glasses of water on a non training day.

• Drink 3-400ml of water at least four hours before exercising   another 150ml prior to exercise, replenished by approximately 150-300ml for every 20 minutes during exercise

• Include a sports drink for instant glucose and to help you replace lost electrolytes.

• In the first half hour post exercise, sip around 500ml of fluid to help rehydrate

• Check urine colour to assess your hydration level. The darker your urine the more dehydrated you are likely to be.

• Bananas and celery are great snacks to help replace electrolytes lost through sweat

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.