FOOD FOR….. POST TRAINING
From a health and nutritional view point as a runner, our aims post training includes efficient recovery so we are nourished and energised ready for the next training session. Additionally, the type and timing of our food intake post training is important for minimising the risk of DOMS, muscle loss, injury and illness.
Show Notes
(00:50)
Karen and Aileen’s favourite post-race foods.
(04:31)
Why we require to fuel correctly post training.
From a health and nutritional view point as a runner, our aims post training includes efficient recovery so we are nourished and energised ready for the next training session. Additionally, the type and timing of our food intake post training is important for minimising the risk of DOMS, muscle loss, injury and illness.
(05:51)
The 4 foods we’ll be discussing today are:
1. Quinoa
2. Sweet Potato
3. Honey
4. Cinnamon
(06:46)
Nutritional Properties of Quinoa
Quinoa is a complete protein meaning it contains all 9 Essential Amino Acids that the body cannot produce by itself. For runners this is particularly important because the BCAAs (leucine, iso leucine and valine) are essential AAs and they are required post-training for building and repairing muscle. Quinoa is also a very good source of Mg, which is important for muscle relaxation so may help reduce the risk and/or severity of DOMS following exercise. Mg is also key for bone health so may help reduce the risk of stress fractures.
(08:59)
Nutritional Properties of Sweet Potato
Sweet potato is a root vegetable, therefore has a high Carbohydrate content but, unlike many other carbohydrate rich root vegetables, sweet potato is thought to help stabilise blood sugar levels and improve insulin response to carbohydrate/sugars rather than de-stabilise blood sugar sensitivity. It is sometimes classified as an “antidiabetic food”. For a runner post-training, it would be a great food to introduce approx. 1-2hrs post-training when a more slow-release carbohydrate is required to maintain blood sugar balance whilst also continuing to replenish glycogen stores (if an endurance run has been completed).
(12:27)
Nutritional Properties of Honey
Honey is high in carbohydrate in the form of simple sugars so is an ideal food to consume IMMEDIATELY after training, so in a 20-30 minute window following training. By consuming a quick release carbohydrate food at this time, it helps maximise glycogen repletion so could help reduce recovery time ensuring that you are ready and energised for your next run.
Honey is also known to have other health benefits including antimicrobial properties, which may benefit a runner by reducing the risk of infections, which are common in long distance runners, especially Upper Respiratory Tract Infections. It’s is important to stress here is that the quality of the honey will determine the health benefits contained within. Most commercial honeys are processed, clarified, and filtered, which greatly reduces the nutritional content. Raw honey is superior and is known to retain more of the phytonutrients lost during the regular processing of honey.
(15:16)
Nutritional Properties of Cinnamon
Cinnamon has been found to have many therapeutic properties and it is thought that the active ingredients cinnamaldehyde and eugenol contained in the essential oil of cinnamon are responsible for most of the health benefits associated with cinnamon. Cinnamon is known to be carminative (i.e. reduce flatulence) so, post-training it may be helpful for runners who tend to suffer from some degree of runners tummy or...
