Monthly Archives: March 2014

Essential nutrients for novice marathon runners

 

 

Jogging

“Running is the greatest metaphor for life, because you get out of it what you put into it.” Oprah Winfrey

Spring is marathon season in Europe and as the daffodils appear, they are urged on by the pitter patter and pounding of runners getting into shape.

If you are a casual jogger who has decided to take the plunge and sign up for a long-distance running event, then there are a few small things you can do to make sure your endurance and recovery are the best they can be.  Running a marathon or half marathon is a real push for the body, and what you eat can make a massive impact on your endurance and recovery.

A little bit of biology to set the context...

Your body uses energy from food to keep you alive, much like a car uses petrol to run. And, the process of using that energy results in by-products called free radicals which cause oxidation – think how exhaust fumes are the by-product of running a car.

As with exhaust fumes, oxidation is not good for us and too much causes damage.  These damaging free radicals are also called ‘oxidants’. An this is where ‘antioxidants’ come into the picture. Basically antioxidants stop oxidants doing damage to your body. Think about cutting an apple. If you expose it to the air for a time, it goes brown, but if you squeeze a little lemon juice over it, you prevent the browning. The browning is the process of oxidation and the lemon juice is an antioxidant.

So, where am I going with all of this? Oxidation is a natural process and a normal, balanced diet should provide the right amount of antioxidants to counteract natural oxidation from expending energy. However, when we exert ourselves, we produce much higher levels of free radicals. High levels of free radicals cause tissue damage, so it’s important to ensure that we have good levels of antioxidants to ‘eat up’ the free radicals. (By the way, smoking causes serious amounts of oxidation, so the same principle applies to smokers.)

Berries for hormone balancing

Antioxidants, antioxidants, antioxidants

Antioxidants are key. Without them, those nasty free radicals can start to do some serious long-term damage to our health.

A study published by the American Journal of Physiology found that if the production of free radicals is excessive, as during strenuous aerobic exercise, or if antioxidant defences are severely hampered, the balance between free radicals and antioxidants is lost. This may lead to tissue damage and thus there is a paradox between the benefits of heavy aerobic exercise on cardiovascular risk factors and the potentially harmful consequences of free radicals generated during heavy exercise.

So, to get back to the main point of this post – if you are training for an endurance event or do high levels of physical exercise, then you need to ensure that you are consuming foods that are high in antioxidants. These come from brightly and deeply coloured vegetables and fruit.

Mega magnesium

An adequate intake of antioxidants isn’t the only nutritional consideration when training for a marathon (or other big event). Magnesium is also important.

More and more, magnesium is being recognised as critical to overall good health and is often depleted – especially post-exercise. Magnesium might be one of my ‘favourite’ minerals. It plays a role in so many bodily functions and is a great therapeutic aid to many conditions. It is particularly useful during times of physical and emotional stress and anxiety. From a sports perspective, magnesium will aid in energy production, help your muscles recover and protect you from inflammation.

The good news is that it is easy to get through your diet – spinach, almonds, cocoa and sesame seeds are all excellent sources of magnesium.

So, if you’re a novice runner or regular exerciser, make sure you are getting your antioxidants and magnesium! Of course hydration, protein and the right balance of carbohydrates will positively impact your endurance, but these ‘feature nutrients’ will help you recover and prevent any long-term damage your outdoorsy ways may set you up for.

Here is a perfect for post-training smoothie: an antioxidant, magnesium and electrolyte-packed shake. Even better, it’s chocolate. Yes a delicious chocolate shake that is good for you. Happy days!

References:

A marathon run increases the susceptibility of LDL to oxidation in vitro and modifies plasma antioxidants

Ming-Lin Liu , Robert Bergholm , Sari Mäkimattila , Sanni Lahdenperä , Miia Valkonen , Hannele Hilden , Hannele Yki-Järvinen , Marja-Riitta Taskinen
American Journal of Physiology – Endocrinology and MetabolismPublished 1 June 1999Vol. 276no. E1083-E1091 http://ajpendo.physiology.org/content/276/6/E1083

 

Magnesium and exercise

Bohl CH, Volpe SL. Crit Rev Food Sci Nutr. 2002;42(6):533-63.

http://www.ncbi.nlm.nih.gov/pubmed/12487419

Please like & share:

Best of Both Worlds Chocolate Shake

This chocolate ‘milkshake’ is one of those perfect creations that feels like a treat, but is actually a super nutrition boost (aka a guilt-free chocolate shake, hooray!).

Healthy chocolate shake.

Healthy chocolate shake.

Loaded with magnesium, potassium, antioxidants and protein, it is a powerhouse of essential nutrients. This gem is a perfect post-workout smoothie or even a delicious breakfast-on-the-move. It is also a secret weapon in the war on picky eaters – I defy any child (or adult) opposed to spinach to turn down this indulgent shake!

Cocoa powder makes this smoothie. Not just for the chocolately flavour, or because it provides a ‘cover’ for the raw spinach, but because cocoa is absolutely loaded with magnesium and zinc – critical minerals for good health.

Baby spinach brings a little more magnesium to the party, along with a fibre, B vitamins and the antioxidants vitamins C, A and E. These lovely little leaves get blended into a chocolatey swirl, leaving no trace of their green goodness to the naked eye.

The frozen banana in this recipe provides the sweet and cold ice cream consistency (alongside a potassium boost) that allows this shake stand proudly alongside it’s dairy-based comrades.

For a final flourish, the tablespoon of almond butter provides a protein hit which will keep your blood sugar balanced (and provide yet more magnesium and vitamin E). Cashew or peanut butter would also work as substitutes.

Ingredients (makes one large shake)

  • 1 frozen banana*
  • 2 handfuls baby spinach
  • 1-2 tablespoons cocoa powder (I prefer Green & Black’s)
  • 2 cups filtered water (or nut milk)
  • 1 tablespoon almond butter
  • pinch of cinnamon (optional)

Place all the ingredients into a blender and blend until smooth. You  may want to adjust the liquid to your desired consistency. Enjoy!

Choc Spin 1

* I keep a stash of sliced, frozen bananas in the freezer. Make sure to use bananas that are quite ripe.

 

 

 

Please like & share: