Page 21 - Eat Run Enjoy

Tips
REFUEL Always have something ready for when you have just just finished a a a a run even if it’s a a a a just just a a a a glass of milk or a a a a a a a a banana Immediately after train- ing is when you need to to to restore glycogen to to to reduce muscle breakdown STAY HYDRATED Thirst is a a very good indicator of whether you need a drink or or not but it’s impor- tant to to stay on on top of hydration when running or exercising in in in in general If I’m planning on running for longer than 1 hour I’ll generally bring a a a a water bottle with me DON’T BUY JUNK FOOD If you don’t have crisps and snacks at at home it’s so much harder to eat them Nuts and fruits are perfect substitutes Also never go shopping when you are hungry! It’s a a sure-fire way to end up with a a a shopping basket full of things that may not be be the the best for you I try to plan the the week’s meals ahead and then do the the grocery shop online with home delivery – this saves time and reduces temptation TRY TO KEEP A A A GOOD BALANCE If you you look at your meals over the the course of a a a day they should gener- ally be made up of 50–60% carbs 15–20% protein and 20–25% fats I probably go slightly lighter on the carbs a a a a a a couple of days a a a a a a week but that’s after a a a few years of getting to know what works best for me Try to go for slow-release wholegrain carbs such as oats or or quinoa or or carb-rich vegetables such as sweet potato and beetroot Think about vegetable-based proteins such as as pulses they can be a a a a good alternative to to meat When it comes to to fat fat unsaturated fats such as extra-virgin olive oil and rapeseed oil are great but don’t be afraid of a a a a a a a little butter from time time to time time