Eat by the Clock

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



salmon
 8 of 8 

Over Two Hours Later

Research published in the British Journal of Nutrition shows omega-3 fatty acids found in oily fish reduce inflammation in muscles and joints, and speed recovery," says Price.

"They also promote insulin sensitivity, which is the key to good carbohydrate storage. Vegetables are a rich source of the vitamins and minerals that are vital for your performance and general health, plus they contain thousands of distinct varieties of 'phytochemicals' - compounds unique to plants that act as antioxidants in our bodies, reducing inflammation, boosting recovery and supporting the immune system. Still, comparatively little is understood about phytochemicals, so hedge your bets by eating lots of different veg."

The final element turns high-grade fuel into a guilt-free feast: "Coconut milk is a good source of medium chain triglycerides," says Price - which, in case you didn't know, "is a type of fat that burns more readily, with research in the Journal of the International Society of Sports Nutrition finding they preserve carbohydrate energy stores in your body and increase the amount of fat burned for energy.

Be warned though: researchers at the University of Cape Town found that eating before racing caused gastric upset." So leave your slap-up Thai curry for a post-run reward.

Eat: Blueberries, cumin, chia seeds, red onion, pilchard, walnuts, flax seeds, tumeric, coconut milk, red onion, broccoli, egg noodles, salmon, bok choi

Meal ticket: Thai salmon with vegetables, noodles and coconut milk


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"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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