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Nutrition tips

Welcome to the nutrition section of the training hub

 

When it comes to nutrition, it's not one size fits all. Each individual will be different. That’s why it’s important to try these things out during your training and not for the first time on event day. Here are some of our top tips when it comes to nutrition for training and event day.

Pre workout nutrition 

How long should I leave between eating and exercising?

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Allow at least 1 hour for a snack sized meal and between 2 to 3 hours for a larger meal to allow for digestion. Exercising on a full stomach will not only feel uncomfortable but will also inhibit your performance, most of the time leading to a stitch.

Should I carbohydrate load before an event?

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Carbohydrate loading is hopefully a phrase you've heard before. If not, it is a nutritional strategy which is generally used before an event. It's a process of increasing your carbohydrate intake a couple days before an event to help maximize the storage of glycogen in your muscles. This helps to make sure your muscles have enough energy to get you through the event. Who doesn’t love carbs? Sounds like the dream. But making sure you eat the right type of carbohydrates is key. Slow releasing carbohydrates such as pasta and whole grains are good examples. During training, and everyday life, be sure to eat a healthy balanced diet to help with overall good health and well-being. 

During

What nutrition do I need during an activity?

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It’s important to get your nutrition right during an exercise, specifically on event day. If you come away with one thing today: hydration, hydration, hydration. Hydration is probably the single most important aspect to your event day nutrition and everyday life. Not only will hydration allow you to replenish lost liquid through sweating, but it will provide you with the required nutrients to keep you going.

Do gels and other energy supplements work?

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Yes, energy gels and other energy supplements do work. However, you probably won't need any energy supplements on shorter distance activities. For longer distance activities, such as marathons and 100 mile cycles, it is a good idea to plan in other types of energy sources. Hydration will only get you so far. As your energy stores deplete on longer distance activities your body will be screaming for the lost energy to be replaced. Try out different energy gels, drinks and chewable sweets during your training to find out what works best for you. Avoid trying something new for the first time on event day. 

Post workout nutrition

Should I eat something straight after exercise?

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As a general rule of thumb, you should consume both carbohydrates and proteins within 30 minutes after exercise. You’re looking at a ratio of approximately 4:1 carbohydrates to protein. This might look like a glass of milk, some sort of energy bar or a protein shake for example. It is important to get these in your body within 30 minutes after exercise as the carbohydrates will help to replenish glycogen stores (the stuff inside the muscles that provides energy during exercise) and proteins will help to promote muscle repair and to help reduce muscle soreness. 

Other post workout tips

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It is then advisable to eat a proper meal within 1 to 3 hours after the exercise. This could be one of your daily meals: breakfast, lunch or dinner. Make sure this is a nutrient dense meal including a palm sized portion of protein (such as chicken or a piece of fish), a handful of carbs (such as sweet potato) and as many greens as you’d like. The more colours on your plate the better. Having this after your activity will help to replenish even more of the calories burned and will help the body to recover.

One size doesn't fit all

When it comes to nutrition there isn't a one size fits all way to do it. Each individual with be different. You'll need to work out what's best in advance of your event. If you want more indepth nutritional advice you can get in touch with a professional or you can find readily available advice online.

 

Contact us

If you have any question please get in touch by emailing events@parkinsons.org.uk.

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