It’s running season, the chill in the air and everyone you know is training for the City to Surf.
Keeping motivated and training can be tough; we don’t have any advice for you! But we do have a few suggestions that might just keep you motivated to eat right and stay fit!
Stay hydrated. If you’re training hard, on a regular basis we recommend you drink an extra litre of water an hour.
Avoid red meat and focus on eating fish, vegetables and carbohydrates.
Rest days or low intensity training days
If you have a reduction in training volume reduce the intake of carbohydrates. Only one meal a deal should be carbohydrate based, this can be either breakfast or lunch. To fight through the hunger pains on these days you can opt for a protein rich breakfast.
Meal plan suggestion (low intensity training day)
Breakfast: Vegetable frittata
Lunch: Grilled chicken salad with quinoa and lentils
Dinner: Seared Salmon with grilled vegetables
Normal training days
On days you train over an hour or intermediate to high intensity training you should look to have two carbohydrate based meals on these days, we suggest breakfast and lunch. Opt for low GI meals and a moderate intake of protein within each meal.
Meal plan suggestion (Normal training day)
Breakfast: Scrambled eggs with a side of spinach and a whole meal English muffin
Lunch: Grilled Chicken with buckwheat noodles dressed in soy sauce, sesame oil and toasted sesame seeds
Dinner: Tuna and pumpkin salad
Heavy training days
Increase your carb in take, carbohydrates should be included in all of your main meals but aim to consume low GI carbs.
As you increase your carbohydrate intake limit fat, but a moderate protein intake should be maintained with each of your meals.
Avoid spices, garlic, onions, fatty foods and high fibre foods, these may cause gastrointestinal issues.
Meal plan suggestion (Heavy training days)
Breakfast: Granola with milk or yogurt (no sugar but maple syrup and coconut can be added)
Lunch: Creamy chicken and broccoli pasta bake (add cheese)
Dinner: Prawn, sweet potato & coconut curry.
Final words on fit foods
Pre plan your meals and set aside an hour a week and sort it out!
Don’t forget the importance of snacking. Planning your mealtimes are also vital to your training to ensure you body is properly fuelled for your training.
If you love to eat red meat, the slow cooker is your best friend.