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My typical Wednesday Diet !
Training on wed” Can range from an easy morning run, to 2 double hard 20min tempos & core twice in a day 😬🏃
Diet is fuel, & your body is the machine!
Meal plans Completed with the add on of way too many protein/nutrigrain bars😌
I do not diet & exercise, I eat & Train 💪🏼 >Breakfast< Always Cereal based!
High grade , slow digesting carbohydrates for sustained energy, Fruit for fiber & quick carb fix
Full “Fat” milk! >Mid-Morning< High protein fix if after training for recovery or maintenance!
You can throw in some porridge oats too! >Lunch< Turkey! (Cleanest , leanest , Highest ) protein animal product!
Brown whole meal pasta for slow carbs!
The body’s 1st & main supply of energy is carbohydrates, stored in the muscles & Liver as “Glycogen”
During exercise, especially aerobic / anaerobic training the Glycogen stores become depleted so it is very important to quickly replace what you have lost & also to make sure your body is fully stocked as a runner! >Dinner< Salmon!
High protein 23G each! High in Essential omega 3+6 important for joint care/mobility.
Broccoli! An absolute superfood!
Contains high levels of digestive friendly fibre,
Has disease fighting constituencies , Immuno support!
If I have done a double training day , I always finish my last meal with more protein!
I like to have an easy digesting protein in my system while sleeping to aid with muscle recovery ! -Whey Protein digesting time 0.5-1.5 hours -Casein Protein(by product of whey) 3/5 hrs!
Multi-Vits>> important to make sure the body is not deficient in any mineral or vitamin as this could lead o illness that affects performance !
Iron>> Balanced levels of iron in the body aid production of red blood cells that carry oxygen throughout the body!
Vit C! Undermined supplement ,
As you train your body’s immune system drops down slightly when recovering,
To stay fit is to stay performing at my best.
I would always make sure to have good Vit C levels daily to help myself stay illness free!! Stay tuned for the next video “Strength training for The Track athlete” 😁😁