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Tips from Coach Rod – Nutrition, part 2

It’s very important for us to understand everything we are reading. If you are unsure of a word or term, Google it, discover more information!

Here are 3 words I want you to Google  to know more about.

*Glycogen
*Carbohydrate
*Protein

Increase your Endurance
At the end of the day, are we feeling a little tired and a bit low on our energy?

So why is it when we just get into our training, we are feeling more tired just after 20-30 minutes?

Most of us think ‘low blood sugar’ however it’s real name is *Glycogen.  Glycogen is the body’s main source of energy and is stored primarily in the liver and muscle cells.  It is made up of Glucose, (Glucose is a type of sugar “in storage form” the body uses for energy)  and is the body’s most easily accessible form of energy.

I think most of us (adults) have about 1 hours worth of Glycogen stored at best, so if you haven’t had a snack at least a hour or so before training you are already slowing down.

Research shows that eating the right amount of *Carbohydrate, (Carbohydrate provides the body with fuel, which in turn the body will process into Glycogen) several hours before training can maximize your Glycogen supply, which will boost your energy and endurance.  Learn the practice of having a mid morning and mid afternoon snack, it should be about 1 gram of carbohydrate per pound of body weight. (depending on your body weight you should be having one or two typical energy bar type snacks)

I am assuming, of course, you have had a sensible breakfast and lunch!

(This is a good time to experiment with your own requirements)

Drink for Endurance
Skipping liquids is not a good idea.  It also means you are missing out on an easy to absorb delivery system for nutrients your body requires and needs during and after training.  Knowing fluid requirements at this early training stage and exactly how much you need and how much to replace is not easy.

Just know if you are getting thirsty, (it’s best not to rely on this as a gauge), you are well into the first stage of dehydration!  Learn to hydrate often during the day and take fluids with you on the training run, and have a good amount available after the training if you are away from home.

Prepare for Recovery
We don’t improve when we are Training, we improve when we are in rest and recovery.

So recovery starts when we finish our training, the clock is ticking!…my experience has shown me, consume some carbohydrate and *Protein, (Our body requires Protein to build and repair tissue, it’s very important in the recovery phase of training) within 20 to 30 minutes of training.

Its sensible to combine protein and carbohydrate, together they achieve more than either does on it’s own. carbs may help protein reach your muscles faster, speeding recovery and repair.  Get the ratio’s that are right for you, usually 2 to 1 – carbs to protein (example: in a 250 ml to 500ml recovery drink make sure you have approx 26 grams of carbs and 13 grams of protein)

Eat well my friends.

Rod

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SUNDAY, MARCH 9, 2014