EATING for peak performance

FOR SPORTING ENTHUSIASTS, UNDERSTANDING THE RIGHT FOODS TO EAT WHEN TRAINING CAN BE THE KEY TO A HEALTHIER BODY, WRITES DIETITIAN KERRYN WUTH

your eating, then you have to eat enough dietary fat to train your body to burn fat in preference to carbohydrates. It is not enough to simply cut out carbohydrates. Decide which side of the fence you are on and understand how to maximise your fuel usage.

SUPPLEMENTS: Supplements are not the “magic fuel” to enhance your performance. Remember that processed sports supplements contain harmful chemical additives and there is nothing in a sports drink, shake, gel or bar that you cannot get from real food. During long bouts of exercise your muscles need four things – fluid, fuel, electrolytes and protein. Sports supplements may provide a convenient way to tick all of these boxes in a ready to use form, but with a little prep you can achieve the same, if not better, results with healthy everyday foods. The trick is to find foods you enjoy, can tolerate, are easy to carry, and won’t melt (or freeze). Understand how much you need to ingest on an hourly basis and plan accordingly. Dried fruit, fresh fruit, sandwiches, biltong, boiled eggs and potatoes can all work well when paired with water.

Considering your nutrition and having a planned approach to your food intake will give you the edge in achieving your exercise and sporting goals. *

For More Info

Contact Kerryn Wuth on kerrynnutritioninnovated. co.za; www.nutritioninnovated.co.za

Closed Shoes

I know we don’t have the coldest winter, but I use the drop in temperature to get straight into closed shoes. Why? Because it will protect your feet from drying out and reduces the “stress” on your skin caused by aircon, dry heat or humidity. Closed shoes will also speed up healing cracked skin and even prevent cracked heels.

I’m forever grateful for sneakers being fashionable, especially as we are spoilt for choice depending on the occasion. And if sneakers are not your style, any other closed shoe will do.

Moisturise Daily

Which foot cream is best? The effectiveness of the cream will depend on how often it’s applied. I find it best to apply cream to the entire foot – top and underneath – after a shower or bath, and to put on socks for about 30 to 60 minutes. After that the cream would have been absorbed and the socks can be removed. Alternatively, I’ll apply cream before I head off on a run or gym session, which at least allows me to get some cream on my feet. The choice of cream will depend on each person’s skin, but my advice is to buy foot specific cream from a reputable brand.

Callouses

Callouses are hard skin that have developed in areas where there is an increase in pressure or friction. Sandals, slip-ons and being barefoot can often lead to callouses forming due to more pressure on feet that are not well supported. Closed shoes offer more support, thus putting less stress on your skin – and might be the answer to soft feet in spring.

Give Your Nails A Break

Everyone deserves a break – even your nails need a break from nail polish, gels and all other cosmetic nail applications. Rest your nails for a few months between May and September, but still treating them with cuticle oils and topical nail treatments. The colour of your nails and nailbeds are a very good indication of your health. Discoloured nails? This is a red flag

WINTER’S feet

WE ALL KNOW THAT SUMMER BODIES ARE MADE IN WINTER – AND LIKEWISE, BEAUTIFUL SUMMER FEET ARE NURTURED IN WINTER, SAYS NELFRIE KEMP, WHO SHARES HER PROFESSIONAL ADVICE for treatment – so don’t just hide them under nail polish.

Keep Them Short

Long nails in closed shoes can cause discomfort and ingrown nails. Thickened nails are usually a cause of trauma or damage to the nailbed and can cause discomfort.

Painful Feet

The first line of treatment for painful feet is to address your shoes. Most closed shoes are more supportive and complement the normal walking pattern. Wearing the correct shoes in winter can aid in resolving foot discomfort, resulting in you having comfortable feet when you start wearing your summer sandals.

No To Slippers

Cinderella’s slipper changed her life, but yours might ruin your feet. Slippers might feel soft and comforting, but offer very little support to your feet. Limit the times you wear them to when you’re curled up on the couch. They’re not intended for wearing the entire day around the house or standing for hours in the kitchen.

If you suffer from discoloured, thickened or painful nails, corns and callouses or foot discomfort, it’s best to consult with a podiatrist. And remember, there’s no time like winter to get those feet ready for summer. *

FOR MORE INFO

Nelfrie Kemp: www.nelfriekemp.co.za; @nelfriekemp W @nelfriekemp