An Introduction to Smoothies.
Smoothies are an easy way to enjoy great nutrition and often people don’t know how to make a good homemade smoothie. A nutrient dense smoothie eaten strategically may be used by a runner to fuel pre and post running and recovery, both from training and from injury. We will talk about:
1. How adding Smoothies into your food plan may support you as a runner
2. How to make a smoothie – share all our practical tips
3. Give some ideas for therapeutic smoothies – so combinations to help particular health or performance concerns
SHOW NOTES
(05:34)
An overview of using smoothies in your food plan based on a 2018 Australian Study, Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers.
The researchers say;
· Smoothies appear to play a positive role in the diet of some individuals; promoting increased consumption of core foods (e.g. fruit, vegetables and dairy products).
· However, smoothies may also contain discretionary ingredients that could promote increased calorie intake, especially if they are consumed as snacks and subsequent compensatory dietary behaviours are not employed.
· With overweight/obesity remaining a major public health issue, understanding how popular snack foods and beverages (such as smoothies) contribute to caloric intake and influence broader dietary behaviours isimportant.
We say:
· Important to know what ingredients in smoothie and energy value and Glycaemic Load
· Smoothies are Energy Dense – so consider them as part of your food plan i.e. total dietary intake (nutrient status and calories -not as discretionary foods or drinks)
· Help you consume recommended amounts of Fruits and Vegetables
· Including protein and fibre elements will help with satiety – keeping you full (interestingly in the Australian study participants perceived smoothies as drinks not food so people thought they would quench thirst not relieve hunger)
(11:46)
Could a smoothie be eaten as part of refueling nutrition on an ultrarun (if a runner didn’t have to carry their own food)?
We look at one study about: Contribution of Solid Food to Achieve Individual Nutritional Requirement during a Continuous 438 km Mountain Ultramarathon in Female Athlete – which was looking at effect of multi-day continuous endurance exercise on blood glucose control and appropriate intake of food and drink in a female athlete.
Conclusion: Carbohydrate, protein, and fat intake from solid foods contributed to maintaining a fast pace with a steady, mild rise in blood glucose levels compared with liquids and gels when female runner completed a multi-day continuous ultramarathon with little sleep.
The foods mentioned in the study were: sports drinks (isotonic and hypertonic formulas), cola, gels, milk product, tea, soup, other liquids (all other drinks consumed), fruits, sweets, bars, noodles, bread, rice products, wheat products, powder, and other solids (all other products consumed).
Smoothies or Shakes aren’t mentioned but it made us wonder if they would be appropriate?
We think it would be an easy way of getting fast release CHO into the body very quickly as less digestion and assimilation is required. Carrying food in smoothie/liquid form on an ultra may increase weight significantly though. BUT if you have a support team i.e. friends and family…you could get them to meet you at strategic points where you could consume the...
