As we’ve come to the end of competition season (for most, not all!) thoughts will be turning to winter training and, for the cyclists and triathletes out there, increased strength training and reduced endurance training (long outdoor rides). What does this mean for nutrition?
- Make the most of the winter season to prepare for the 2019 outdoor/competition season
- There may be fewer longer rides/runs/outdoor sessions, so maximise indoor sessions to maintain base fitness and work on pushing up your anaerobic threshold
- For any session longer than 90mins, make sure you take on board some fuel – the easiest way is to put some energy powder in your water bottle (or make your own sports drink with sugary squash, eg Ribena)
- Stay fit and healthy! Make sure you’re not deficient in iron, zinc, vitamins C and E by eating a wide variety of foods (red meat, fruit, veggies, beans, pulses nuts etc). Take oranges, apples to work to snack on during the day (an orange provides more than the daily requirement of vit C – easy!). It may also be worth getting your GP to check your vitamin D levels as we can’t make enough during the winter
- Don’t skimps on carbs – they are important not just as the main fuel source for athletes but also for ensuring good sleep and helping keep the immune system functioning properly
- Match energy intake with energy expenditure. If you’re doing less exercise, you’ll need to take on less energy (kcal). Make sure you have carbs, protein, fruit/veg every meal and maintain great hydration – just reduce snacks and perhaps overall portion size to help keep your energy balance in check
To boost your veggie/vitamin/mineral intake, why not try this quick, simple Super Veggie Soup?
Ingredients – Serves 2
- 1 tbsp olive oil
- 1 onion, chopped
- 1 carrot, chopped
- 100g green beans, topped, tailed and halved
- 200g leafy green veg (spinach, cabbage, kale, spring greens etc)
- Approx 600ml vegetable stock (adjust to get the thickness you prefer)
- Pepper and fresh herbs to serve
- Gently fry onion in oil. Add carrots and cook for approx 5mins to soften them
- Add greens and stock. Bring to boil then simmer for 10mins before adding green beans and cooking for further 5mins
- Blitz in a blender or with a stick blender and serve with fresh herbs (ef basic, parsley, coriander) and pepper
Nutritional Information (approx) – Per serving
150kcal, 13g carb, 6g protein, 9g fat
See you in the lab soon!