Recovery after exercise such as running, walking or cycling involves a number of different physiological processes. In the short term (3 to 4 hours) rehydration is the number one priority, so we need water and some electrolytes. The second priority, the replacement of glycogen fuel stores, requires carbohydrate. But what about protein?
Great recovery food to follow exercise (carbs, fat and protein), but not so good for the dieters! (183 kcal per serving)
Prep time 10mins; cook 15mins; 20 servings.
Pre-heat the oven to 200 C / 400 F / Gas 6.
In a large pan, melt the spread, sugar, syrup and treacle together, stirring until melted and smooth.
Remove from the heat and stir in the carrots, oats and seeds until thoroughly mixed.
Tip into a 30x20cm (12x8in) tin, press down well and bake in the centre of the oven for 15mins.
When lightly golden around the edges, remove from the oven. While hot mark out 20 squares, then leave to cool. When cold, remove from the tin and separate properly.
Store in an airtight container. Suitable for freezing.
Source: www.britishcarrots.co.uk
If regular marathoners don’t lose weight or get thinner, does it mean that those marathoners can’t be burning fat, else they would get thinner?
Read on, and follow through the physiological arguments on this conundrum
Recovery is about restoring glycogen (fuel) stores and muscle protein. After a race or a heavy training session, you will have depleted your muscle and liver stores of glycogen, potentially to quite low levels, and carbohydrate foods are essential in replacing those stores. Even without any overt injury, running causes micro-level damage and a net breakdown of muscle protein. Dietary protein is needed to support the increased rate of muscle protein turnover that will counteract this damage. Continue reading
Are you training for a Spring marathon, or perhaps a slightly shorter race?
As race day approaches you’ll need to think about fuel for your race – how and when to take on the extra carbohydrate fuel that you’ll need. Don’t leave it to the last minute to make your plans – you’ll need to try out everything before race day.
Your questions related to sport and exercise nutrition, nutritional health and any other topics covered in Russell-Price Sport and Wellness Nutrition’s website can be posted here.
Question from Laurie:
Sometimes when I run I feel good, energetic, but other times I feel very tired and I just want to stop and walk.
What’s going on? What does “tired” mean in this context?
Hi Laurie
Feeling tired whilst exercising is something that many of us will identify with! The feeling of tiredness suggests that we just don’t have enough energy left in our bodies to fuel that exercise any longer.
From your question, I assume that you run regularly, rather than just once in a while. There are several things to look at when trying to find out what’s going on, as below.
A balanced diet, with plenty of carbohydrates, adequate protein, vitamins and essential minerals is essential, on a day to day basis, when you are exercising regularly. Depending upon your schedule, you will need to fuel your body with carbohydrate prior to training sessions and possibly during them too. Also, don’t forget about recovery; you need to replenish those energy stores with carbohydrate as soon as possible after a run.
Please contact me if you would like to explore these questions further.
Mary
At this time of year you may be training for a Spring race, perhaps a marathon or a shorter distance. You’ll have a training plan that leads you to increase your mileage and/or put in some speed sessions. If you are increasing your training mileage you’ll need more energy. If you are training harder, and for longer, you’ll be increasing the physiological stresses on your body and you need to take precautions against those stresses having adverse effects on your overall health.
Yummy, moist, gluten-free muffins. Suitable for coeliacs but equally tasty for everyone.
I’m sure the recipe would work equally well with conventional wheat flour, omitting the glycerine and xanthan gum. Please post here and let me know if you give it a try….
If ‘going on a diet’ sounds like a step too far, you may be able to reduce your calorie intake less painfully by cutting down on some of the worst offenders, the foods (and drinks) that are loaded with calories but don’t satisfy or fill you up for very long.
Replace those silent calories with some lower calorie alternatives, and increase your activity levels, and soon you could be losing excess weight steadily and permanently.