MOST athletes know that success depends on two things – training and nutrition. Being properly fuelled will maximise muscle growth and recovery and will give you the energy and endurance you will need to follow our novice training programme we set out in our last column. Certain products can ease away muscle soreness and inflammation naturally.
Let’s look at a few. Extra virgin olive oil contains a natural anti-inflammatory that behaves in the same way as ibuprofen. Drizzle it over baked potatoes, salads or anything that takes your fancy.
Turmeric is an antioxidant and inflammation-fighting spice. If you are boiling potatoes or making rice, add a dash to the water.
Cottage cheese contains amino acids that work to decrease after-exercise muscle soreness and damage.
Wheatgerm – my favourite – use it on anything from smoothies to cereal. This will decrease exercise induced muscle damage.
There is much talk about carbohydrates in the world of running, and rightly so. Carbs maintain blood glucose levels during exercise and replace muscle glycogen which is the main fuel during prolonged exercise.
To work out your exact needs, visit your local dietician as amounts depend on type of exercise, gender and environmental conditions. For part-time recreational exercisers, it is recommended that the diet should comprise of 50 percent carbohydrates – whole grain not refined.
Protein intake is essential and generally can be met through diet alone (without supplements). Fat is an important source of calories, fat-soluble vitamins A, D,E and K and essential fatty acids. Remember to hydrate. Fluids are essential.
To summarise – food eaten before exercise should be relatively low in fat and fibre, moderate in protein and relatively high in carbs to maintain blood glucose.
Within 30 minutes of exercise, provide your body with adequate fluids, electrolytes, calories, protein and carbs to replace muscle glycogen and encourage recovery. Protein will provide amino acids for building and repairing muscle tissue.
Tip for this week: A walker’s shoulders should be relaxed, not drawn up towards the ears. Arms should swing naturally with each step, and should be bent at the elbow at a 90 degree angle.
This is important. Straight arms on long walks lead to problems with swelling, tingling, and numbness of the fingers or hands. Bending them will not only eliminate this problem, it will help you gain upper body strength and tone your deltoids, biceps and triceps. For more information on time trails please contact Shelagh at 083 6746180.
