Fuel Your Workouts

Running on empty?

Last week Russell Bateman, founder of Skinny Bitch Collective (thesbcollective.com), came into advice the running club on our diets. Some of us are running half marathons, others full marathons and most of us are doing Tough Mudder so food right now is fuel for our training.

Here is Russell’s nutrition advice:

Before workouts

Never eat fructose (like banana) before a workout. It blunts fat burning and lowers metabolic rate. Instead, eat some nuts before you run with espresso and coconut oil; these are amazing for energy and brain function.

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After workouts

Don't drink coffee after – the rationale is that caffeine raises cortisol (a hormone, that can lead to fat being stored around your middle). Pre workout it’s great, post workout is bad - we don't need stimulating after we've trained.

Replenish with berries (a low-sugar fruit, high in antioxidants) blended with whey protein, alongside a meal with high protein (chicken, for example) and vegetables. Carbohydrate like sweet potato or quinoa is a body upgrade on a plate!

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Russell’s (Nutrition) Rules

Try to avoid grains – many people find grains hard to digest. Instead try making porridge from quinoa.

Have a breakfast high in protein with good fats – salmon, avocado and nuts, for instance. An omelette or I’ll have a piece of chicken with nut butter (sounds strange but you soon get used to it!). By eating a savoury breakfast you’re less likely to crave sweet foods throughout the day.

Look for cold-pressed juices – the heat produced from traditional blenders can kill of some of the nutrients in juice, cold-pressed juices retain more of the nutrients. Opt for juices that have a high percentage of vegetables compared with fruit; fruit based juices are high in sugar.

Swap cow and soya milk for coconut milk; or try unsweetened nut milk – you can add some vanilla pods to sweeten.

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