How do you manage your running performance and body composition when there are so many festive foods and drinks on offer?
There is a potential to overindulge at Christmas time, when what you really want to do is retain your healthy eating and training plan to maintain your running performance and/or body composition.
Maybe you have a race early in the new year and you don’t want to be “knocked off plan”? If so, then this episode is for you!
We will share our kitchen tips and plans for a healthy and active Christmas/holiday time to help inspire you to “stay on track”.
SHOW NOTES
(05:33)
Introducing the topic and outlining WHY we have chosen this topic to discuss:
For many runners the festive season can bring with it FEAR….fear of making poor food choices leading to body composition and training becoming compromised. This may be an especially real fear (or at least a concern) for any runner having a race or event in the calendar early in the New Year.
So, the principal aim of this episode is to try and alleviate the fear and potential anxiety around Christmas eating by giving some of our food (and drinks) ideas to help you stay on track.
(10:00)
Thinking about ideas of how to keep family and guests happy when entertaining at Christmas time. Everyone has their own ideas around food and have their own food preferences. So what do you do to ensure everyone enjoys what you cook whilst still ensuring it is healthy, nutritious and will support YOUR run training?
· Ensure there is lots of choice
· Hide vegetables in a soup as a starter
· Include a rainbow of vegetables alongside the main course
· Have a sweet potato mash as well as traditional roast potatoes on the table
· Include a vegetarian/vegan choice….just in case!!
· Pair dessert with some Greek yogurt instead of cream
· Have a cheese board OR a dessert….do you really need both??
· Include mocktails, kombucha and WATER as alcohol alternatives
(18:24)
Explaining what “Pigs in Blankets” are for those who do not know!!
Then delving into the running performance benefits of turkey including:
· Supporting recovery following training
· Supporting muscle protein synthesis
· Supporting muscle repair and remodeling following exercise
(20:57)
Looking at alternatives to turkey on Christmas Day including:
· Lentil and Mushroom Loaf
· ‘Rita’s’ Roast Beef
· Mushroom and Quinoa Nut Roast
(27:27)
Considering some dessert highlights and WHEN to eat them to help support your run training.
Some desserts discussed include:
· Mince Pies
· Christmas Pudding
· Trifle
· Chocolate Mousse
BUT….remember portion size!!
(36:04)
Considering some alcoholic and non-alcoholic drinks that will be on Karen and Aileen’s Christmas tables this year:
Alcohol...
