Chickpeas in a cupCategoriesMember News Nutrition

Summer of Nutrition: Hitting your protein goals

Hitting your protein goals this summer

Recommended daily protein intakes are higher for exercising individuals. Protein is needed for good health, recovery and for building and maintaining lean mass (muscle mass)!

How much protein do I need?

 

It is generally recommended that exercising individuals get 1.5 – 2.5 grams of protein per kilogram of body weight each day. So, for a 70kg person, this would be 105 – 175g of protein per day. Whether said person aims for 105g or 175g per day (or somewhere in between) depends on their training and goals (I recommend working with a SENR Registered Sports Nutritionist if you want personalised recommendations).

 

However, not everyone is tracking their protein intakes (and certainly not everyone should). So, see below some easier tips to help you reach your daily protein needs as an active person.

Salmon alongside vegetables and lemon slice

Tips to hit your protein goals

 

  • Aim to include a source of protein in every snack and meal (or every 3-4 hours). This not only helps to reach your overall goal, but also stimulates ‘muscle protein synthesis’ throughout the day to support lean mass and recovery.
  • Aim for this protein source to include at least 20-25g of protein, especially at mealtimes (see some example sources below).
  • You don’t need protein supplements to reach your daily intakes, but when used in moderation within a high-quality, nutrient rich diet (e.g., you’re getting 5-7 portions of fruit and veg, healthy fats and enough carbs for the training you’re doing each day), then they can make reaching your targets a little easier. *Remember to opt for batch-tested supplements if you are a competitive athlete.
  • If you are plant-based, aim to combine protein sources within a meal to create ‘complete’ protein sources (e.g., rice and beans within a veggie chilli). You can also opt for higher protein carb sources within your meals (i.e., opting for quinoa or chickpea/black bean/edamame pastas over regular pasta or white rice).
Pieces of tofu with sesame

Examples of 20-25g protein

 

  • 1x small chicken breast
  • 4x large eggs
  • 200g Greek or Icelandic yoghurt
  • 1x fillet of fish or tin of tuna
  • 1x tin of baked beans or 250g of black or kidney beans
  • 150g chickpeas or 150g tofu

*High-protein diets are generally safe for most as long as you are not compromising intakes of other nutrients (such as fats, carbs and micronutrients). If you are unsure, please check with your GP first.

Rachel’s Instagram channel: @rcperformancenutrition

Boost your health with our facilities this summer
UB Sport branded water bottle in bottle holder on exercise bikeCategoriesMember News Nutrition

Summer of Nutrition: Keeping hydrated

Keeping hydrated this summer

Staying hydrated is important all year round but the warmer summer weather brings some additional challenges and considerations for the hydration strategies of athletes, gym goers, runners, etc. Here are some tips for staying hydrated whilst training this summer!

Why is hydration important?

 

Not drinking enough fluid leads to dehydration which is detrimental to both health and performance. Dehydration increases core body temperature, heart rate and even your perceived rate of exertion (making exercise feel even harder!).

 

Fluid is lost through breathing, urine and sweat (so you can see why people who are active in summer need to be proactive in staying hydrated!).

Glass of water on table

Tips to stay hydrated

  • Drink water to hydrate when you wake up and sip on water throughout the day.
  • If you struggle to drink plain water, try adding sugar-free squash or a lemon slice to your water to flavour it.
  • Aim to drink around 350-500ml in the 2-4 hours pre-exercise, or more if your urine is dark.
  • Add an electrolyte tablet to ~500ml of water to drink after intense training sessions (e.g., sessions longer than 60 mins in duration, or in the heat, where you sweated considerably) to replace the salts lost in sweat.
  • Use urine colour to gauge hydration status throughout the day. Drink more if urine is dark and ease off if urine is clear/colourless.
  • Don’t over consume fluids – particularly plain water without electrolytes if you have sweated considerably.

Watch the video here!

Rachel’s Instagram channel: @rcperformancenutrition

Boost your health with our facilities this summer
Rhubarb Baked Oats BreakfastCategoriesNutrition

Spring Delight – Rhubarb Baked Oats

Spring Delight: Rhubarb Baked Oats

Is there a better way to welcome Spring, than to bring seasonal ingredients into your kitchen? Rhubarb baked oats – recommended by our Nutritionist, Rachel – are a great way to start your day.

Serving: 2 portions

Cooking time: 60 minutes

 

Ingredients: 

  • 4 stalks rhubarb
  • 80g oats
  • 4 tablespoons honey
  • 2 tsp. ground mixed spice
  • 1 tsp baking powder
  • 400ml milk of choice
  • ½ tsp salt
  • 1 large egg
  • 1 tsp vanilla extract
Rhubarb Baked Oats Breakfast

How to prepare rhubarb baked oats: 

 

Step 1

Preheat the oven to 200ºC. Grease an 8″ square baking dish.

 

Step 2

Place chopped rhubarb on the bottom of the dish, drizzle honey over the top and set aside.

 

Step 3

Mix the oats, baking powder, mixed spice and salt in a bowl. Distribute evenly over the rhubarb. 

 

Step 4

Whisk the honey, milk, egg, and extract in the second bowl.

 

Step 5

Slowly pour this over the oat mixture, letting it settle into the oats. Shake the dish gently to distribute to the bottom of the oat layer. If you want something extra colourful and sweet, add berries, raisins, etc., on top – press these in slightly. 

 

Step 6

Bake for 45-50 minutes until the top is golden and the mixture has set.

 

Step 7

Top with 0% Greek yoghurt, honey, and berries to add an extra source of protein and micronutrients. 

Rhubarb Stalks

Recipe Benefits

 

Nutritional Value: Rhubarb is a good source of vitamin C and K, as well as  dietary fibre. When combined with oats which are rich in fibre, protein, and various nutrients, including manganese and phosphorus, the dish becomes a nutritious breakfast option.

 

Long-lasting Energy: Oats are a complex carbohydrate, providing a sustained release of energy throughout the morning, making rhubarb baked oats an excellent choice for those needing lasting energy for the day ahead.

 

Simple Preparation: Baked oats are easy to prepare in advance and can be stored in the refrigerator for several days, making them a convenient option for busy mornings. Simply prepare this recipe the night before, portion it out, and reheat it as needed.

7 blueberry muffins on a plate dusted with icing sugarCategoriesNutrition

Spring Recipe: Blueberry Oat Muffins

Spring Recipe: Blueberry Oat Muffins 

Need something to satisfy your sweet tooth? These tasty homemade muffins recommended by our Nutritionist are a great balance of sweet and nutritious. They make for the perfect breakfast, snack or desert!

Serving: 12 muffins

Cooking time: 30 minutes

Ingredients

  • 175ml full fat milk
  • 100ml vegetable oil
  • 75g honey
  • 1 egg
  • 200g plain flour
  • 50g rolled oats
  • 2.5 tsp. baking powder
  • 1/2 tsp bicarbonate of soda
  • 1 tsp cinnamon
  • Zest of an orange
  • 175g fresh blueberries
fresh blueberry muffins spaced out on a cooling rack

How to make your blueberry oat muffins

 

Step 1

Preheat the oven to 180c (fan)

Step 2 

Add all your wet ingredients (milk, honey, oil and egg) to a jug and whisk until combined

Step 3

Mix together the rest of the ingredients in a separate bowl

Step 4

Add the wet ingredients to the dry and whisk until they are fully combined and smooth

Step 5

Put 12 muffin cases into a muffin tin and spoon the mixture into them equally.

Step 6

Bake in the oven for 15 minutes until golden and springy to the touch

Blueberry muffin pulled apart to show the soft inner sponge

RECIPE BENEFITS 

 

MEAL PREP

These muffins are an excellent form of meal prep when made in bulk. Simply grab one on your way out the house or for on the go to keep you energised in your physical activities.

FUEL

This recipe provides good source of carbohydrates to resupply energy after a training session.

ADDITIONS

Want to bump up the nutritional value a little more? Add a protein source such as Greek yoghurt, or a handful of raspberries to really feel the benefits of this sweet treat.

PROTEIN PANCAKE RECIPE
Stack of 4 pancakes drizzled with maple syrup, and topped with blueberries and bananas on a red plate.CategoriesNutrition

Tasty Protein Pancakes with a Sprinkle of Nutrition

Tasty Protein Pancakes With a Sprinkle of Nutrition

Pancake day, also known as ‘Shrove Tuesday’, is a day when many of us indulge in a stack (or three) of tasty fried batter, with a generous drizzle of your favourite toppings.

 

It’s a given that pancake day isn’t usually a day focused around nutrition, however for some, you want may plan your toppings and ingredients around your personal fitness and intake goals. Here is a recipe recommended by our Lead Sport Performance Nutritionist!

Ingredients 

 

  • 200-250ml dairy or non-dairy milk
  • 50g oats
  • 1 egg (optional)
  • 1 banana
  • 1 scoop protein powder
  • 1 tsp baking powder
  • Toppings of choice
Egg and flour in a mixing bowl with egg shells surrounding bowl

 

How to make your protein pancakes

 

Step 1:

Blend the oats, protein powder and baking powder together in a blender

Step 2 :

Add the milk and half the banana and blend the 5 ingredients together

Step 3:

Heat a small amount of oil/oil spray in a pan and pour the mixture to the desired size

Step 4:

Check when the pancake is ready to flip by lifting the edges with a spatula to see where the pancake is stuck

Step 5:

One cooked through, flip the pancake and overcook it on the other side

Step 6:

Alternate the cooking between the sides until golden brown

Step 7:

Repeat temps 3-6 until all the mixture has been used

Toppings

Banana pancakes with caramel sauce
Nut butter in a jar
Pancakes drizzled in syrup and covered with strawberries and blueberries

This is where the fun really starts…choosing your pancake toppings! Toppings are both a great way to add extra flavours and textures to your pancakes, but also to incorporate more nutrient-rich foods into each bite. Depending on which nutrients you want to focus on, here are some tasty toppings to inspire your tastebuds and help you achieve your goals (especially if you develop the pancake bug and start craving them daily)!

Carbohydrates

 
Banana slices, jam or honey can provide some additional carbohydrates to help you fuel for, or refuel after a workout or run.
 

Fats

 
Nut butters are a great source of healthy fats and energy if you are looking to gain mass or increase your energy intake.
 

General health/weight loss

 

Generally, fresh or frozen berries help support overall health and are a good to include in all diets. They can also enhance weight loss efforts as they are fibre and nutrient rich to keep you satisfied and help meet daily micronutrient needs.

Enjoy your pancakes!

 

The key to pancake day is to fully enjoy them. If that means a healthy serving of Nutella, go for it! If you have a strict routine to support your sport performance, you can still enjoy the more indulgent toppings in moderation.

Pancakes drizzled in chocolate sauce and topped with strawberries
sunlight peaking through a plantCategoriesNutrition

How to boost your Vitamin D levels

How to boost your vitamin D levels

Meet Rachel, our Lead Performance Nutritionist who supports our scholars and performance teams to ensure their diets are optimised for training and overall wellbeing.

 

Rachel got into Sports Nutrition after completing her undergraduate degree in Human Nutrition. She went on to complete a Master’s degree in Sports Nutrition having played competitive sports for most of her life and is currently completing her PhD in Energy Availability!

 

In this blog, Rachel provides her top tips on how to boost your vitamin D levels through food and supplements.

 

Why do we need vitamin D?

 

Vitamin D is essential for bone health, muscle recovery and immunity and therefore for athletes to feel and perform optimally. Our primary source of vitamin D is exposure to sunlight. However, during the winter months in the UK, sunlight is not strong enough for us to meet vitamin D requirements. This leaves individuals at risk of deficiency and comprised muscle recovery, bone health and immunity.

Sources of vitamin D

 

Vitamin D can be found in small amounts in foods such as oily fish and eggs, however, the amounts are typically too small  to meet demands. Therefore, it is recommended that most individuals in the UK supplement vitamin D during the winter months (between October and March).

Individuals, particularly those with health conditions, should check with their doctor or healthcare professional prior to supplementing. You can check out the NHS page here for more advice and information.

Egg yolks in a bowl

Considerations for Athletes

 

If you are an athlete that is supplementing, you need to be aware of Clean Sport and checking your supplements. You can be tested at any time, and if found to have anything in your system that goes against the World Anti-Doping Code (2021), it could potentially cost you your whole career! Find out more about how you can check your supplements here, and don’t take any risks. 

Find out more about our sport nutrition services and how we help our athletes build the best nutrition plans to help them perform.

Male runner recording his run on his phone at the Great Birmingham Run 10kCategoriesNutrition Physiology Psychology

What you need to know before running a 10k

If you’re worried about leaving it too late to start training, or simply have concerns about committing to your first ever long-distance run in front of a crowd, this blog should dispel some of those fears, and help you to separate fact from fiction when it comes to running events.

 

I DON’T KNOW IF I HAVE THE MOTIVATION FOR IT

We often talk about being physically fit, but your mental fitness and wellbeing is just as important when it comes to training for a 10k or further. Before we tackle how you’re going to run the distance, it’s important to firstly decide why you’re considering doing it, so let’s break it down.

First and foremost, it’s important that you’re joining us for the Great Birmingham Run for you and only you. In other words let’s not get caught up with trying to beat the personal best of a friend, or taking up running because our colleagues run home from work. There are several reasons for taking up running and setting yourself a 10k challenge, but the most important one is that you’re doing it because you really want to – and will be your best source of motivation too.

 

IT’S BEEN TOO COLD AND WET TO START TRAINING

Granted the recent weather has been particularly grey and gloomy – but for some people, these are their perfect running conditions. On those wet and miserable mornings or cold dark evenings, you need to ask yourself what your main motivation is for joining #TeamUoB for the 10k and keep reminding yourself of it.

Whether you’re trying to become a healthier version of yourself, want to eventually run a marathon, or are just hoping to get back into running after a prolonged period of time, this must be at the forefront of your mind when you’re finding training tough.

Every trainer will also tell you that a treat every now and again won’t do you any harm, so if you have to reward yourself with a sweet treat after particularly cold runs – do it!

 

WHAT IF I GET A BAD FINISHING TIME

This is where we should say it’s the taking part that counts, but we know how important finishing times are to any runner. One thing we will say however to anyone reading this who hasn’t signed up for the Great Birmingham Run because they think they’ll be too slow, is just be honest with yourself and you can’t go wrong.

Each one of us is capable of running a 10k, whatever your age or ability. That doesn’t mean that we’ll all be running it in the same timeframe – which is perfectly fine. The best way to complete the course is to set yourself a realistic target, especially if you’re just setting out, and then you can improve on this week on week.

If you initially plan your training sessions to build up your running programme gradually, you’ll find it much easier to notice the improvements you’re making. This will also help you to not put too much strain on your body, and prevent you from any pre-race injuries. Pacing yourself doesn’t mean finishing the 10k in a longer time, it just means you won’t burn out before the finishing line. Don’t be too hard on yourself if you can’t run the full distance either. There will be plenty of participants walking (or skipping) too.

 

I’VE NEVER RUN IN FRONT OF A CROWD BEFORE

Any long-distance runner will be able to recall a time they’ve completely forgotten there’s a crowd there. Huge cheering crowds can be brilliant for your motivation, as they’re genuinely there to support you around the course, and the elated atmosphere really helps too, but the most important people are those who you’re running with.

That’s why #TeamUoB is such an encouraging network of individuals. There’s no better feeling than crossing the finish line as part of a team in a sea of matching t-shirts, but having a whole community there for you before the run itself is really helpful. Particularly if you’re new to a 10k, other members can offer friendly advice from how often to train per week and how far, to what to eat on the day and which trainers will be kinder to your feet!

You may even meet some future running buddies too, or decide to join the Green Heart Runners or Cool Runnings.

I WILL BE CELEBRATING RAMADAN

It’s a busy time for those who have to fit in their regular daily tasks along with prayer time, so we hope to be able to advise in any way we can about the best ways to exercise. Although Ramadan may not be a time to push your limits or set personal records, there are definitely still ways to maintain a training regime ahead of running a 10k.

We chatted to our Personal Trainers at Sport & Fitness, to find out a bit more about sports nutrition during Ramadan, what they recommend doing, and when. You can find out what they had to say here.

We hope this has helped you to make up your mind about joining us at the Great Birmingham Run, but you can always visit our webpage for more details about #TeamUoB, including how to sign up.

ramadan and exerciseCategoriesNutrition Physiology Psychology

Keeping fit during Ramadan

Muslims who choose to fast during Ramadan will abstain from eating and drinking between sunrise and sunset each day for one month.

It’s a busy time for those who have to fit in their regular daily tasks along with prayer time, but should this schedule and the limitations on consumption mean that you can’t keep exercising during this period?

Although Ramadan may not be a time to push your limits or set personal records, there are definitely still ways to maintain your workouts and schedules. As it’s a time for worship, self-reflection and an opportunity to become a better person, Muslims across the world use this holy month of fasting and prayer to restore not only their relationship with God but their relationship with themselves. One of the main aspects of preparing for Ramadan is to figure out ways to better yourself and implement them during the holy month.

We chatted to our Personal Trainers at Sport & Fitness, to find out a bit more about sports nutrition during Ramadan, what they recommend doing, and when.

Sessions undertaken in the morning after sunrise

Not only does this get the workout done early when you might feel your most energetic, but you’ll have a good amount of fuel to go on.

Pros: You will benefit from eating and drinking from the previous evening and before dawn

Cons: There’s little opportunity to refuel, rehydrate, and recover after these sessions

  • Suhour (the last meal before the beginning of the day’s fast) should be eaten as close as possible to sunrise and athletes should choose foods that contribute to sport nutrition needs for the day. Low GI carbohydrate choices are recommended to allow slow release of glucose.

  • Higher sodium foods at Suhour may be beneficial to promote fluid retention and aid hydration.

  • Eating some slow-digesting casein protein (e.g. Cottage cheese, greek yoghurt, other dairy products) immediately before sunrise will provide your body with a continuous source of amino acids for the hours to come.

  • Consumption of ‘‘slow’’ proteins at meals consumed before dawn to help with protein balance over the day is advised.  Sufficient fluids and electrolytes (especially sodium) should be consumed after sunset and before sunrise to ensure full replacement of sweat losses and to prevent progressive dehydration.

Sessions undertaken in the evening, scheduled to finish just before Iftar

Potentially the best time for Muslims to exercise during Ramadan is right before sunset when they will have the opportunity to refuel and recover straight away afterwards.

Pros: You’ll benefit from the ability to eat for recovery at Iftar (breaking fast) and during the rest of the evening

Cons: These sessions are undertaken with minimal pre-exercise nutritional support

  • When training or competition are scheduled late in the day, athletes should be careful to limit glycogen depletion and sweat losses by restricting activity levels and exposure to warm environments during the day.

  • Carbohydrate-rich foods should be consumed at the break of fast.

  • Athletes should try to consume at least 20 g of rapidly digested and absorbed high-quality protein soon after exercise whenever possible, as well as high-quality protein-rich foods at each meal opportunity during the evening and before dawn.

Sessions undertaken in the evening after breaking fast

A good option for those with less free time, working out after eating can be beneficial.

Pros: 2 – 3 hours after the break of the fast gives the best opportunities to fuel and hydrate before, during, and after

Cons: It must be balanced against the importance of sleep!

  • Strength training is best performed later in the day to ensure protein can be consumed soon after exercise in order to maximise training adaptations.

  • Consume small amounts of carbohydrate during exercise undertaken after the fast is broken, even if there is little need for additional fuel.

Finding an exercise routine that fits around this time can be difficult, and should only be taken on by people who are used to exercise. If you’re continuing to work out during Ramadan, cardio and heavy weights are not recommended – your body isn’t functioning on its usual fuel, and exercise could be dangerous if taken too far. If you’d like to chat with one of our Personal Trainers regarding training that works around your lifestyle, email the Gym team today. And remember, if you’re feeling unwell due to illness or fasting, please do not take part in exercise until you feel fully well and able!

Peter and Hasan discussing training in the officeCategoriesNutrition Physiology Psychology

Staying healthy during the Christmas period

The holiday season can be a great time to unwind, especially during the world’s current ups and downs. Food and exercise can take a nose dive, however all does not have to be lost according to our resident fitness instructor and registered nutritionist Peter Antonio.

When exercising over the holiday period, try and be as prepared as possible. Check your local gym and pool in regard to opening times and guest pass options. This way, if family and friends would like to join you, then it can be a great way to have quality time, as well as keeping that heart rate up.

Eating is often a focal point at Christmas, and things can revolve a lot around food. This is a great activity to feel close with and connected to your loved ones, and should be part of this season. However, try and include other activities which are not food-focused. This might include going for a walk, attending a carol service, playing board games, watching a classic movie, or even just talking all together with some background seasonal tunes on. We rarely get time to properly catch up with one-an-other, so take the time to see how your loved ones are really doing.

If all those extra calories are of a concern this year, then take the time to research lighter options which might not be weighing you down months down the road. There are endless recipe options out there, so when you find one which you like the sound of, and is a lighter option than what you would usually have, stop the search and just go with it. Sometimes we can lose so much time trying to sift through the bottomless pit of options, that we don’t see the perfectly good ones right in front of us.

It is easy for many of us to feel like the holiday period will be some sort of ‘step backwards’ regarding our waist line and training routine/goals. This certainly does not have to be the case when looked at from a broader vantage point.

For many of us, moving our bodies and getting our heart rate up is just as important for our physical self, as much as our mental self. There is no reason why, with just your own body weight, you cannot do exactly that. It will not be the same as what you are used to, but this does not have to be a bad thing.

Often, we get stuck in the same kind of training and movement patterns, and our bodies are incredibly good at getting used to what we always do. Moving the goal post and doing something different forces our bodies to adapt (i.e., get stronger in some new way). Not only is this good for building on a new area of strength, but our usual routine, and the effect that has had on our bodies, can have a much-needed rest.

We all need genuine down time in order to adapt. Fact. If you do not choose to make this a priority, then your body will make this decision for you. Indeed, this is true for all areas of your life. Try and prioritise your fruit and vegetable intake, sleep, stretching/mobility, and water intake.

Take a step back and recognise if you have been allowing sufficient down time in your own exercise routine. Please feel free to talk to a member of the Gym or Swim team if you are unsure, and for ideas on what you can do exercise wise during the holiday season.

Life is a balancing act, and we can often find ourselves on the floor after having lost our step, in regard to what is important to us, and our families. You, and the relationship you have with yourself and others, is arguably the most important thing there is. Nurture the things that are important to you during this holiday season, and try not to get too caught up in the materialistic side of Christmas. This is called a holiday period for a reason, and shouldn’t leave you more stressed at the end of it.

CarbsCategoriesNutrition

Carbs: getting the facts straight

Contrary to popular belief, carbohydrates are not the enemy! When you’re being active, it’s important to consume carbohydrates as part of your diet to provide energy for training and to aid recovery. In this article UoB Sport and Fitness Nutrition Intern, Sam, talks to us about some of the different types of carbohydrates and provides guidance on carbohydrate consumption surrounding training. As a result of the government’s new guidelines surrounding Coronavirus you may find yourself exercising less. However, carbohydrates remain an integral part of your diet, and the following information will help you to tailor your carbohydrate intake to your current exercise levels.
 

What is glycaemic index?

Glycaemic index (GI) refers to the speed at which carbohydrates are digested and absorbed into the body. Carbohydrates are ranked on a GI scale of 0-100, dependent on the rate at which they raise blood glucose (sugar) levels.

  • Glycaemic index of 55 or less = low GI
  • Glycaemic index of 56-69 = mid-range GI
  • Glycaemic index of 70 or more = high GI

DID YOU KNOW?
The riper a fruit or vegetable is, the higher its glycaemic index!

White (simple) carbohydrates like white bread or pasta tend to have a higher GI, causing a rapid spike in energy levels. Wholegrain (complex) carbohydrates tend to have a lower GI, meaning glucose is absorbed into the blood stream at a slower rate. It is advised to consume wholegrain carbohydrates the majority of the time, as these provide ‘longer lasting energy’ and contain more fibre and nutrients.
EXAMPLES OF LOW GI BREAKFASTS

  • Porridge, Bran flakes, Muesli, Wholegrain toast

EXAMPLES OF HIGH GI BREAKFASTS

  • Cornflakes, Coco pops, Cheerios, White toast

 

Carbohydrate fuelling before exercise

The amount of carbohydrates you should consume before exercise is dependent on the timing of carbohydrate fuelling. If you’re eating more than 2 hours before exercising, it is recommended that you consume around 100g of low GI carbohydrates. Examples of these include porridge, wholegrain pasta, and bran cereals. If you’re eating less than 1 hour before exercising, it is recommended that you consume around 50g of high GI carbohydrates. White rice, white pasta, and sports drinks are examples of high GI carbs. If you currently consume very low levels of carbohydrates before exercising it is important that you gradually work up to higher levels to limit any stomach discomfort as a result of a sudden dietary change.
It is worth noting that these values (and the recommendations throughout this article) simply provide a guide to carbohydrate fuelling, and the exact amount you require will be largely  dependent on you as an individual and your sport.
 

Carbohydrate fuelling during exercise

During exercise lasting 1 hour or less, for example going on a run, consume up to 20g of easily digestible carbohydrates (e.g. glucose – the main source of energy for humans). Carbohydrate mouth rinsing involves swilling a high carbohydrate solution around your mouth for 5-10 seconds and then spitting it out (similar to how you would use mouthwash). This appears to improve performance in short duration, high-intensity exercise. This may be a result of the brain linking oral carbohydrate sensing to motor output. Mouth rinsing tricks the brain into thinking carbohydrates are being consumed, causing the brain to send motor signals which activate more muscles. The effects of mouth rinsing are more pronounced when athletes perform while fasted.
When exercising for longer durations, it is crucial you take on carbohydrates to maintain energy levels. During exercise lasting 1-2 hours, consume 30-60g of easily digestible carbohydrates (e.g. glucose). During exercise lasting over 2 hours, consume 60-90g of easily digestible carbohydrates from multiple sources (e.g. glucose and fructose). Glucose and fructose enter the blood stream in different ways, meaning blood glucose levels increase at a greater rate (fructose is converted to glucose in the liver). Check out some of the carbohydrate content in a few foods below:

Source Grams of Carbohydrate
1 Cliff energy bar 42g carbs
1 energy gel sachet ~20-30g carbs
1 Lucozade sport 32g carbs
1 bananas 30g carbs
4 slices malt loaf 50g carbs
1 pint chocolate milk 50g carbs
100g oats 66g carbs
10 dates 50g carbs
75g pasta 56g carbs
75g rice 60g carbs

 

Carbohydrate fuelling post-exercise

Following exercise, ensure you consume a snack/drink containing carbohydrates ASAP to begin the recovery process immediately. You should also eat a larger snack or meal 1-2 hours post-exercise containing carbohydrates. The higher the intensity or longer the duration of an exercise session, the more carbohydrates you will require for recovery. It is important to recover properly after exercise, in order to replenish the body’s glycogen (energy) stores and reduce the likelihood of fatigue in following training sessions. Fatigue can lead to underperformance and injury! If you need to recover quickly after training (e.g. if you have another training session that day), consume carbs with a high glycaemic index at regular intervals post-exercise. Remember that it is also important to have 20-30g of protein post-exercise to aid the growth and repair of muscle.
 

How can I incorporate a variety of carbohydrates into my diet?

 

01.04.20