Eat by the Clock

Feed your body the right nutrients at right time throughout the day to boost your performance

fruit salad
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Straight After

Hear that sound? That's not the clicking of your joints, it's the clock ticking: "Research on endurance athletes from Vanderbilt University Medical Centre in Tennessee, US, found that consuming protein and carbohydrate immediately after training is more effective than waiting," says Price. "Again, keep it simple and low in fat and fibre to speed digestion." 

And do your sums: "University of Texas research shows that a 4:1 ratio of carbohydrate to protein is ideal, so 20-30g of protein from a medium chicken breast plus 80g of cooked rice would be perfect.

Fruit provides you with fructose, which research in the journal Metabolism shows restores liver glycogen more effectively than other carbohydrates, plus it also changes the way the body handles glucose, encouraging it to be shuttled out to the muscle tissue." It tends to taste good with ice cream too - but you didn't hear that from us, obviously. 

Eat: Pork fillet, turkey, chicken, tofu, quark smooth cheese, grapes, potatoes, sweet potato, egg noodles, pasta, cous cous, chicken, fruit salad, white rice

Meal ticket: Chicken, white rice and fruit salad

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Discuss this article

"Fat and fibre should be limited as they slow the transition of food through the gut"

Surely fibre speeds up the transition of food through the gut?

Posted: 19/10/2011 at 17:39

Don't quote me on this but doesn't (insoluble) fibre do its thing after leaving the gut, bulking up your stools and keeping you regular?  It seems the article is recommending avoiding high fibre foods either a couple of hours before or immediately after the run, which would require a careful balance, since you do want carbs in there.  I suppose it comes down to things like eating porridge for breakfast rather than bran flakes, etc.

It doesn't actually say whether fibre is a good thing or not or when to eat high fibre foods if that's the case.  I'll carry on eating my brown rice I think.

Posted: 19/10/2011 at 21:05

I read somewhere that you blood sodium levels are HIGHER when racing and that taking electrolytes during the race wouldn't be beneficial.....this artical seems to recmmend taking a sports drink before and during the race.  Which is correct?
Posted: 20/10/2011 at 13:41

I am confused by this. The heading is all about eating a sweet potato two hours before but at the end of the article is says...

Eat: Chicken, oats, white fish (cod, haddock), oily fish (salmon, mackerel), brown rice, low-fat Greek yoghurt, bulgur wheat, quark smooth cheese, wholewheat pasta, sweet potato, eggs, brown bread.

Meal ticket: Eggs with brown bread or fish with sweet potato

Maybe I am being a bit slow but there seems to be a whole bunch of mixed messages here?

Posted: 30/12/2011 at 15:41

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