PERFORMANCE
Registered Nutritionist, Lucy-Ann Prideaux
www.simply-nutrition.co.uk
NUTRITION Q&A Q
Q
Lucy-Ann Prideaux is a regular speaker at RF training breaks with The Running Inn. Every month she’s here to answer your nutrition questions
Q
I often feel unusually ravenous after swim training. Is there a physiological reason for
this, and if so, how can I manage it?
Recent research at Loughborough measured the appetite hormone ghrelin, and found that during swimming, ghrelin levels were suppressed. However, in the hours after swimming, ghrelin, and hence appetite, did increase, although this didn’t result in swimmers necessarily eating more than the control group. More research is clearly needed, but it appears that swimming may indeed stimulate appetite after exercise. Although the physiological basis for this is not fully understood, if you do find swimming stimulates your appetite more than usual try taking a protein-rich snack soon after your swim. Protein helps to suppress hunger, and effectively balances blood sugar levels. Consider timing of eating pre- and post-swimming, ensuring that your blood sugar levels are not too low prior to a swim, and that you replenish energy soon afterwards. Avoid sugary cereals before a swim, which will drive hunger and likely send your blood sugar levels crashing! Choose a protein- rich snack to have after your swim, e.g. plain yogurt with seeds and fresh fruit, or scrambled eggs with toasted rye bread, or a fish, chicken, or egg-based salad.
30 n RUNNING FREE
I’ve just completed two marathons in a short space of time. How can I adjust and get back to a more
normal diet and eating pattern?
Good recovery from a marathon is vital to allow the body to resume its normal homeostasis or equilibrium, and can take several days or often weeks, and will vary from person to person. Physical recovery post-marathon is as vital as the initial training itself. The body must be allowed to fully repair and recover. The speed at which a person recovers depends on factors such as overall fitness level, general health, the amount of sleep a person gets, and nutrition. Get into a regular sleep pattern as quickly as possible, and then think about your diet. The foods you choose literally “feed” the physical and mental repair of your body, so you want to choose wisely. Post-race recovery nutrition should start immediately after the race, and then continue for several days. Your body needs quality food and nutrients to rebuild. The best way to refuel is to eat little and often, taking regular small meals and snacks that contain wholefood carbohydrates (fresh fruits, vegetables and wholegrains) for glycogen replenishment, quality protein to boost immunity and tissue repair, and essential, healthy fats for cell repair and reducing latent tissue inflammation. Post-race it’s ideal to begin refuelling and rehydrating within 30 mins. Eating a piece of fruit with a recovery drink or broth is perfect. Within two hours eat a meal containing carbs and protein, such as a fruit smoothie, muesli, yogurt, seeds and fruit, a rice/quinoa and chicken/tuna salad, or wholemeal pasta with tuna and tomato sauce and vegetables. For the next few days, try eating small meals every two to three hours, to fully recover. Choose simple foods such as bananas, other fresh fruits, an omelette with rice or sweet potato, fresh fruit salads, large green salads, dried figs, dates or raisins mixed with nuts, seeds and yogurt. Listen to your body’s appetite signals, and do eat if you’re unusually hungry, choosing fresh whole foods. In time, your body will settle back to a more familiar routine.
What should the older athlete consider in their diet to stay lean and healthy? Are there any
special foods I should be eating?
Ageing (in the physical sense) is a slowing down of the body and metabolism. In simple food terms, this means we need fewer calories, yet more nutrition – i.e. vitamins, minerals and antioxidants. Ageing could be re-named “oxidative or free radical damage” as it’s the unstable molecules (free radicals) that often run riot in the body, causing damage to the cells. The most vital nutrients that help protect the body from free radical damage and disease are the family of antioxidant nutrients – vitamins, minerals and the myriad of plant chemicals known collectively as flavanoids. Foods springing to mind that are particularly concentrated in antioxidant nutrients include blueberries, pomegranates, fresh green herbs and leaves, spices, and walnuts. The real food nemesis to watch as we age is sugar, i.e. refined, unnatural forms of sugar, not natural sugars found in fresh fruit and veg. Excess sugar wreaks havoc on many systems of the body such as glucose and insulin metabolism, hormone metabolism (ladies take note!), energy levels, and the production, management and ‘burning’ of fat in the body. Therefore, to maintain a healthy weight and body composition as we age, sugar is the food to be vigilant of. For those concerned generally about the physical aspects of ageing, it would be wise to look at consuming natural sources of vitamins, minerals, and antioxidants in abundance! Foods rich in B vitamins are particularly helpful, so eat plenty of dark green veggies (spinach, watercress, brocolli, cabbage etc.), colourful and low-sugar fruits (apples, pears, kiwis, peaches, nectarines, figs, plums) and seeds, beans, nuts and wholegrains.
Meet Lucy Ann at the Running Free Workshop, with The Running Inn, to be held at evolve in South Kensington on June 25th and September 17th 2011. Visit www.
therunninginn.com for more information.
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