Nutrition Guide

Page 1

how to fuel your training and events

C OMPLE T E GUIDE TO

NUTRITION

muscle-building foods

hydration strategies sorted


EXCEL FUEL TO

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Vanilla Caramel and Mocha Coming Soon: Raspberry, Lemon & Lime and Apple & Blackcurrant

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COMPLETE GUIDE TO NUTRITION

HOW TO WITH

FUEL FOOD Knowing how best to fuel your exercise can be confusing, so here’s our guide to what to eat before, during and after your training or event...





T A H W F O MADE

S R E T T MA

DRUG TESTED All Kinetica products are screened and batch-tested within the framework of the World-Anti-Doping-Agency (WADA)

EXPERT DRIVEN Producing protein for over 35 years, we own the manufacturing facility and use only the best quality raw materials

NATURAL FLAVOURS We only use natural flavours to ensure Kinetica works hard and tastes great too

“Nutrition is as important as the hard yards you already do to achieve your goals. Optimising your preparation and recovery from training will help you achieve what matters to you”

Matt Lovell, International Sports Performance Nutritionist BA (Hons) Dip ION NTCC CNHC Registered mBANT

Give your body, and your sport, #WhatMatters For more information visit www.KineticaSports.com



NATURALLY SUPERIOR...

TORQ Fuelling System www.torqfitness.co.uk/tfs

TORQ Recovery System www.torqfitness.co.uk/trs

TORQ have devised a comprehensive Fuelling and Recovery system to help you to understand how to use our products with absolute clarity.

www.zyro.co.uk/torq



COMPLETE GUIDE TO NUTRITION

THE MAIN EVENT Don’t allow your evening meal to ruin a day of tough training or disciplined eating. Feed your body properly with these suggestions.

W

Spaghetti BolognaiSe Choose a lean mince for this one. you’re getting your full compliment of amino acids (from both the pasta and the mince), about half your rDa of iron (in bioavailable, easily absorbed, form) plus zinc. It’s the favourite dinner of Mo Farah, the olympic 10k champ (see p34)… Vital StatS (lean mince, per plate) Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Carbs: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Protein: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Fat: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

the ch of Mo oice Far S ee p3 ah! 4

500 43g 17g 5g

Picture: © ArrAs, K./the food PAssionAtes/corbis

hether you are stocking back up on protein after a hard day’s training, or assiduously following a healthy nutritional plan this summer, these main courses will provide low-fat options guaranteed to help you refuel. team Sky’s nutritionist Nigel Mitchell recommends taking on 15-20g of protein and 20g of carbs within 30 minutes of a hard session, whether through a meal or recovery shake. these meal suggestions all ensure you give your body what it needs to recover.

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| outdoor fitness JUNE 2013





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COMPLETE GUIDE TO NUTRITION

E

ating healthily doesn’t require a wholesale change to your diet. By seeking out versions of your favoured ingredients and snacks which contain fewer calories and less fat, you’ll be on the right path. Many of the examples we’ve shown here even raise your intake of fibre, carbohydrates, proteins and vitamins vital to a workout-ready body.

Ditch: White Rice eat: Quinoa gluten-free quinoa is a super-grain packed with protein. it’s slightly higher in fat than rice, but much higher in protein and rich in B vitamins and iron. 100g White Rice: 349 cals, 0.6g fat, 8.1g protein, 77g carbs, 2.3g fibre 100g Quinoa: 368 cals, 6g fat, 15g protein, 64g carbs, 7g fibre






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HERE ARE MANY sports drinks on the market with scientific research to underpin their claims that they will increase your energy, alertness, and aerobic ability. Drinking fluids with a carbohydrate (sugar) content can certainly restore your energy levels, while replacing the electrolytes (electrically charged ions such as sodium, potassium, calcium and magnesium) lost through sweat will assist with proper rehydration, delaying the onset of fatigue during exercise. To make sure you are getting the correct mixture of nutrients, energy drinks are broken down into three main areas; hypotonic, hypertonic and isotonic. Each type of drink will support you in different ways, giving you the option of tailoring your hydration strategy to the demands of your training or event.

Competing? Isotonic drinks deliver a mix of electrolytes and energy to keep you going

ISOTONIC

HYPOTONIC

HYPERTONIC

Isotonic drinks contain similar concentrations of salt and sugar as the human body. This means they quickly replace fluids you lose through sweating and also give you an energy boost. They typically have a carb concentration of around 5-8 per cent (around 5-8 grams of carbohydrate per 100 ml of fluid). They will not, however, deliver enough energy for sustained and demanding training and events.

Hypotonic drinks contain a lower concentration of salt and sugar than your body. This makes them ideal to consume after a workout to replace quickly water lost through sweat. But their low-carbohydrate content means they lack the intense energy to power heavy training sessions and events, so you’ll need to use them in conjunction with energy gels, bars or snacks to sustain your effort. PROS Hypotonic drinks help to swiftly

Hypertonic drinks have a higher concentration of salt and sugar than your body. Their high carbohydrate concentration (usually above 10 per cent) delivers maximum energy uptake, supplementing your regular carb intake from food. They can also be consumed in the days before an event to load up on carbs, and afterwards for recovery. Some athletes take these drinks during ultra-distance events in conjunction with an isotonic drink or water, to provide a potent mix of energy and hydration.

replenish fluids lost through exercise at the end of your effort.

PROS Hypertonic drinks are good for before,

PROS Isotonic drinks are easily

absorbed by the body. CONS Isotonic drinks will

PICTURE: SANDRO DI CARLO DARSA/PHOTOALTO/CORBIS

not supply enough energy for long distance, strenuous activity.

during and after intense exercise. CONS The inconvenience of requiring other

energy products to keep you going on long training days or events.

CONS Require additional fluids to stay hydrated and can lead to digestive upset.

AVOID A DRINK PROBLEM Beware the dangers of hyponatremia, also called ‘water intoxication’. This dangerous condition is generally the result of drinking too much plain water, which leads to a low concentration of sodium in your blood. You’re most at risk after extreme endurance events such as marathons and Ironman challenges, where hours of sweat will deplete your sodium stores. If you only drink water, this will gradually dilute the sodium concentration in your bloodstream, and sodium is vital to help your body absorb fluids. Symptoms of hyponatremia are nausea, muscle cramps and slurred

speech. In extreme cases it can lead o coma and death. The solution is to consume a sports drink that contains electrolytes and to eat salty foods. But prevention is better than cure, so plan your hydration strategy carefully, with electrolytes in your drinks.

This article was brought to you with help from British Cycling’s Insight Zone. More info: britishcycling.org.uk∕insightzone JUNE 2013 OUTDOOR FITNESS |

23



SIS GO HYDRO BERRY, £2.99 FOR 10 Content per tablet Carbs 0.8g, Sodium 0g, Potassium 65mg Calcium 102mg Magnesium 8.1mg OUR TASTE TESTERS’ VERDICTS 1 Good taste but dissolves quite slowly; not a problem if you plan ahead. 2 I didn’t like the taste. I was a little unsure about the berry flavour. 3 Good enough for me; it’s not a heavy drink so that counts in its favour. 4 I use this one regularly, I swear by it. 5 Works well, tastes OK, no real complaints.

NUUN STRAWBERRY LEMONADE, £24 FOR 48 Content per tablet Carbs <1g, Sodium 172.5mg Potassium 48.5mg, Calcium 6.5mg, Magnesium 12.5mg OUR TASTE TESTERS’ VERDICTS 1 Worth the wait for it to dissolve; tastes really nice. 2 Pleasant, light tasting, with a sparkle. 3 There’s a nice, light strawberry taste. 4 Easy to drink a pint of it, really easy on the taste buds and stomach. 5 Good taste. Takes just two minutes to dissolve.

BEST ON TEST

CNP ELITE ENERGY, £24 FOR 20 Content per 30mg sachet Carbs 30g, Sodium 0.16g Potassium 48mg Calcium 48mg, Magnesium 19.2mg

HIGH FIVE ZERO CHERRY ORANGE, £6.99 FOR 20 Content per tablet Carbs 0.1g, Sodium 250mg, Potassium 90g Calcium 80g, Magnesium 32mg

MAXIFUEL ELECTROTABS ZESTY LEMON, £6.99 FOR 15 Content per tablet: Carbs 0.9g, Sodium 250mg, Potassium 195mg, Calcium 49mg, Magnesium 50mg

OUR TASTE TESTERS’ VERDICTS 1 The best tasting for me, not fizzy. 2 It comes in powder form, which means it’s easier to dissolve quickly. 3 A great taste, although some of us though it was a little too strong. 4 It has a lot of flavour, but also a little aftertaste. 5 Quite sweet, this one takes a little getting used to.

OUR TASTE TESTERS’ VERDICTS 1 Not sure about the flavour. 2 Not the best tasting, it’s quite sharp and there’s an aftertaste. 3 Slow to dissolve. 4 It tastes of peaches (not orange, strangely), which I like, so it gets the thumbs-up from me. 5 Too slow to dissolve, and too sweet on the palate.

OUR TASTE TESTERS’ VERDICTS 1 Dead on! However, it doesn’t dissolve that well. 2 A very faint taste so it’s almost water-like in flavour, which is great as it goes down quickly and easily. 3 Quite nice, in fact the nicest in the test. 4 Easy to drink, goes down really well and it feels like it’s having an effect. 5 Very pleasant, a real winner. JUNE 2013 OUTDOOR FITNESS |

25


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Seb Navarro GB Ironman Triathlete




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