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Tips from Bodybyrne
After training it is essential that we refuel our bodies as soon as possible to optimise recovery. For this we need to replenish our carbohydrate stores which will have been depleted following a running session. A good post-training meal should consist of a small amount of carbohydrate, high quality protein and healthy fats.
Not only is it vital that we refuel our bodies, we also need to keep them hydrated. Before training we should be drinking approximately 400-600ml of water 2-3 hours beforehand and after training, rehydrate as soon as possible. If you weigh yourself before and after training you should be replacing your fluid losses by 150%. For example, if the difference is 1kg, then you know you should be drinking 1.5 litres of water to replenish fluid losses. Overall we should be aiming to have 3 meals a day with 1-2 small snacks and at least 2 litres of water.
A daily example
Breakfast: Glenisk Organic Low Fat Greek Style yogurt, fresh berries, 30g of oats, and a handful of almonds (10-12)
Lunch: Grilled Chicken breast, green salad and 2-3 tablespoons of Quinoa
Pre-training meal: Oat Protein Pancakes
Post-training meal/Dinner: Grilled salmon fillet, with a handful of sweet potatoes and green vegetables.
For the greatest performance, we should be keeping our foods clean, natural, non-processed and with little/no sugar.
