Carbohydrate
The most efficient time to
absorb carbohydrate is within two hours of the end of a run. For a carbohydrate drink, within
half an hour of the end.
Sources
- Bananas best to eat when they are
lightly-flecked. When they have become black/brown, they are apparently recommended as a good
post-run snack.
- Bread
- Cereals
- Fruit
- Vegetables
- Rice
- Pasta
- Potatoes
- Dried Fruit
- Energy Bars
- Glucose Tablets No substitute for starch.
Fat
Fat should constitute no more than 30% of
diet. Of this fat intake, only about one tenth should be saturated fats. There are obviously
some benefits to fat, so don’t go totally crazy in avoiding them in your diet. For example,
fatty acids are essential, and Vitamins A, D and E are fat soluble. Low fat levels will hit
energy and recovery levels.
With less fat, VO2 max ( a measure of how the body absorbs oxygen ) improves
due to a reduction in demand for oxygen by fat cells
Omega-3 fatty acids are contained in fish, and it is noticeable that heart disease is
practically unknown in fish-eating Eskimo (Inuit) communities and fish-eating communities
of Japan. Omega-3 is also contained in flaxseed oil. It is, nevertheless, easily destroyed
by heat. Also claimed to promote joint suppleness. Especially recommended :- mackerel, herring,
tuna, salmon. Free-range eggs can contain omega3 (but see below).
The following are not only high in fat, but are also high in the worst kind of fat - oxidized
fat, which is produced when cholesterol comes into contact with free radicals : Hamburgers,
chips ( American - french fries), eggs, dairy produce.
Approximate fat content
of cream : Single - 20%, Whipped - 40%, Double - 50%
Avoid mixed nuts. Tropical mix will
contain less fat. Chestnuts are particularly low in fat. Walnuts are high in unsaturated fats
and Vitamin E, both of which are recommended against heart disease.
Shortcrust pastry
contains less fat than flaky pastry.
olives
Tuna is de-fatted when it is tinned - to get the benefit of fats needs to be fresh tuna
Protein
Best sources : meat, soya, fish,
low-fat
dairy products.
Vitamins
- B helps to release energy from food.
Maintains healthy nerve and muscle tissue.
- C best-known anti-cold aid, and
best-known anti-stress vitamin. Beware taking too much, which will produce negative effects.
Vital for healthy bones, teeth, cartilage and connective tissue. Needed for absorption of
iron.
Sources : Oranges, Kiwi Fruits, Red Peppers, Blackcurrants.
- E Protects arteries from clots. Boosts immune system.
Sources : Almonds, Wheatgerm, Fortified Cereals
Minerals
Calcium nedded for bones
and teeth. Avoid soft drinks, like Coca-Cola, because they can produce an excess of
Phosphorous which inhibits the absorption of calcium.
Sources : Milk, Cheese, Broccoli,
Legumes, Green, leafy vegetables, Nuts, Seeds, Peas, Beans, Lentils.
Iron Contained in meat, iron-free cereals, lentils, brocolli. Absorption can be
improved with a Vitamin C rich food or drink.
Magnesium relieves depression and tiredness
Potasium Lack of potassium
can be a major cause of staleness at the end of a competitive or sustained period. Lack of
potassium caused a British runner to collapse during the 1984 Olympics.
The simplest
way to get Potassium is to drink orange juice with all meals - quarter of a liter in winter,
half a liter in summer.
Sources : Orange Juice, all fresh fruit, all fresh vegetables,
whole grains.
Zinc Best-known anti-infection mineral. Can also apparently shorten
the duration of cold etc. if you actually catch an infection.
Sources : lean beef, egg
yolk, fish (herring especially noted) , milk, soya, turkey, fortified cereals, beans,
black-eyed peas, wholemeal bread, wheatgerm,
- Folic Acid carries Oxygen in blood. Contained inbread, leafy green vegetables,
lentils, citrus fruits.
- Polyphenols blunt the effect of ‘bad’ LDL cholesterol.
Drinks
An electrolyte drink not only provides
fluid but encourages the absorption of this fluid quicker than would br the case with pure
water.
Energy Drinks Quick energy replacer. High carbohydrate will restrict the absorption
of fluid.
Isotonic drinks. Usually small amounts of carbohydrate which allows the fluid
to be absorbed efficiently.
There is strong evidence that red grape juice ( or red wine,
if you must) reduces the risk of heart problems.
Caffeine is a restricted substance.
Above three cups of coffee could take the level over the allowed levels. Other sources :
Red Bull, Virgin Energy, Red Kick.Caffeine is also a diuretic.
It goes without saying
that people realise the importance of drinking during a distance race, although it was not
always so. In 1954, Jim Peters ran the Vancouver Commonwealth Games Marathon, on one of
Vancouver’s hottest days of the year, without drinking anything. He collapsed in the stadium,
never reached the Finish, and after a stay in hospital, never ran again.
Sandwiches
Butter or margarine will slow
down the availablity of the carbohydrate.
Suggestions
- Chicken / Turkey
- Tuna
(in brine)
- Cottage Cheese
- Small portion of Edam / Gouda with salad
- Boiled Egg
Snacks
Suggestions
- Bread Rolls
- Malt Loaf
- Scotch Pancakes
- Currant Teacakes / Hot Cross Buns
- Toast
- Scone
- Jacket Potato
Specific Foods
| Brussel Sprouts
| Iron,
Vitamins A,B6,C; Folic Acid
| About ten sprouts would provide half daily requirements of
folic acid and all Vitamin C. However since both these are water soluble, if the sprouts are
overcooked, they will lose a considerable amount of nutritional value.
|
|
Christmas Pudding | About 65% carbohydrate, potassium, fiber, iron
| |
| Fig Rolls
| about 65% carbohydrate, 10% fat
|
|
| Leafy Greens
| Vitamins, Minerals, Fiber, Phytochemicals
| Basil, Beetroot Greens, Bok Choy, Chard, Chicory, Chinese Leaf, Cos
Lettuce, Dandelion Leaves, Endive, Kale, Mustard Greens, Purslane, Radicchio, Rocket, Sorrel,
Spinach, Turnip Greens, Watercress
|
|
Milk | As much carbohydrate as a sports
drink, but absorbed slower |
|
| Roast Potatoes
| ”Healthier” than chips, if you keep them whole, which stops absoption of fat. Use
vegetable fat.
|
|
Turkey | Low fat, high protein
| White meat is about 1.4% fat. Three or four
times higher for other parts. Compare with duck (10% fat) and goose (22% fat).
|
|
Fish | Omega 3 |
|
|
Meat | source of iron particularly, can get protein elsewhere, e.g. eggs
|
|
Infections
Snippets
- People who take a sauna at least twicw a week appear to suffer 50% less viral infections
- Elderberry proved to have anti-viral properties
Claims
- Ginseng more energy
- Fruit and vegetables can counteract free radicals
I am currently a member of Portsmouth Joggers
For information about racing in Wales, visit