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Warrior’s Run Nutrition

Its only three weeks until the warriors run. It is hard to believe race day is nearly apon us. For those of you training the next two weeks will see your mileage increasing with a final tapering down for the last week. Your approach to nutrition during these final few weeks will be so important in terms of performance on the day of the warriors run.fell-running

The foods you choose to fuel your runs will directly effect training and performance and certainly will give you that competitive edge against the next runner if your in it to win it or indeed racing a training partner!  If your goal is to complete and enjoy the race what you eat could be the difference between a good or bad run on the day.

So how should you be eating on training days?

  • Rest and easy training days

Carbohydrate intake should be lower, due to reduction in training volume. This reduction in training gives the flexibility for a protein rich breakfast which can reduce hunger for the rest of the morning. Intakes of protein from snacks and meals should be a little higher these days to support ongoing muscle tissue repair in the 24 hours following a heavy training day. Higher intakes of omega 3 can help reduce inflammation and aid in the recovery process. Increased vegetables high in antioxidants should be included with each meal to reduce free radical damage from training and can reduce muscle soreness.

 

  • Training days which involve a run of over 60 mins or intermittent high intensity training on mountain

You should have a moderate intake of carbohydrate to refuel muscle glycogen stores. Meal options should focus on low G.I sources of carbohydrate like brown pasta, rice and bread. Aim for moderate protein as well. A serving of protein should be included with every meal to aid muscle growth and repair. Opt for lean red meats, chicken or turkey, eggs, fish and vegetarian protein sources like lentils and beans.

Foods containing iron should be included. Iron is vital for the carrying oxygen to working muscles and supporting energy production during exercise.

 

  • Heavy Training days which includes long endurance based run

Carbohydrate intake is raised on these days. Carbohydrate should be included in every meal and snack. Snacks should be incorporated into daily food intake to support training needs. A low G.I breakfast will provide sustained energy throughout the morning and fuel a morning run. Higher G.I snacks are useful pre-training. Be sure to include moderate protein. A protein rich snack before bed will ensure that your muscles have adequate nutrition for repair. Aim for a post run meal of 3:1 ratio of carbohydrates and protein for e.g spagetti bologneise.  Warrior's Run

For more information check out The Warrior’s Festivals website where I have some top tips for running. I will update with regular meal ideas and blogs until the race.

http://www.warriorsfestival.com/about-warriors-run/warriors-nutrition-plan

Happy Running!!

 

 

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