Nutrition Experts for the Great Limerick Run

1.                 Hydration

We will talk about specific strategies in more detail in the future. Indications of general hydration problems include:

1)      Unstable body weight; frequent fluctuations of several pounds up or down (>1-2% of your body weight approx)

2)      Dark, cloudy or strong smelling urine

3)      Frequent feelings of thirst and/ or dry mouth

4)      Not drinking enough water! Frequent consumption of coffee, fizzy drinks, sports drinks, and alcohol may interfere with optimal water intake

5)      Fatigue or weakness; frequent dizzy spells / head rushes

 

 

6)      Feeling flushed

7)      Text Box: Here is a simple test to see if you're dehydrated 1. Stand with hands by your side. 2. Check to see what your veins look like on your right hand. 3. Put your left hand, bent at your elbow, at your heart level, right across the nipple line. 4. Slowly raise your right hand level with your left hand. 5. Look at your vein to see if the veins have gotten flatter. Scoring the results: Excellent. No change...the veins are the same, visually, as when they were at the side of your body, Fair The veins are reduced, but still clearly visible, Poor The veins are no longer visible. Reduced frequency of urination

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2.                 Recovery

 

Obviously it is imperative that you recover optimally from each and every session. If you are noticing signs of incomplete recovery then it is important to investigate the causes (? training, diet, lifestyle, sleep, biomechanical?) and determine a solution, depending on the cause with your trainer, GP, Physio or Nutritional Therapist. It is recommended that for optimum recovery you drink a protein shake containing 0.25 g PROTEIN per Kg of your body weight and consume 1g CARBOHYDRATE per Kg body weight within 30 minutes of completing a session. If your session is longer then 90 minutes and intense then raise your carbohydrate intake to 1.2g per Kg BW. Consume a normal meal within the next two hours to continue the recovery process.

 

Signs you may be recovering poorly (investigate cause)

►           Frequent injury

►           Poor morning energy and wired evening energy

►           Poor sleep quality, insomnia

►           Generalised fatigue

►           Low mood, motivation or memory; inability to relax, cranky/ annoyed; mood swings

►           Needing to pee a lot at night-time (frequent night time urination)

►           Inability to gain lean muscle, inability to shed body fat (fat around the middle)

►           Muscle soreness greater than expected

►           Elevated morning heart rate; training heart rate elevated above that expected

►           Loss of several pounds post-training or the morning following training (>1% body weight for low mileage, >2% for high mileage)

►           Difficulty maintaining usual training intensity / mileage, feel tired in training, feeling like there is no fuel in the tank!

►           Dread training (when you normally don’t!)

►           Frequent coughs, colds or infections, swollen glands

►           Recurrent headaches/ migraines

►           Weight loss +/- diminished appetite

►           Sexual disinterest or high sex drive

►           Increase in allergies/ asthma

►           Inpatient or snappy; inability to focus at work

►           Strong urine (colour and odour)

 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


3.                 Environmental toxins

 

I am known to be a stickler regarding the quality of food, water, supplements, skin creams, cookware, cosmetics and so on that my clients and patients expose themselves to….this is because I do a lot of research into this area and I see many chronically ill people that suffer the consequences of accumulated exposure to environmental toxins. We are being hit by an ever increasing toxic load from our surrounding environment; if you read the research you will frighten yourself. Without giving you a lecture I recommend these initial steps to protect yourself:

÷            Avoid training beside busy roads

÷            Don’t smoke or expose yourself to second hand smoke

÷            Drink filtered water (the newer Brita water filters are inexpensive. Recently I spotted the Santevia filter system, which looks both effective and affordable)

÷            Avoid plastics (and BPA; see http://www.ewg.org/chemindex/chemicals/bisphenolA)

÷            Use BPA-free water container (stainless steel; e.g. Klean Kanteen or Santevia stainless steel containers)

÷            Avoid canned or fresh tuna (mercury)

÷            Avoid aspartame, Acesulfame K, Saccharin, or Sucralose

÷            Limit artificial additives, preservatives, pesticides and herbicides

÷            Avoid trans fats and processed fats (FAR worse for you than saturated fat!)

÷            Limit sugar (with the exception of appropriate use of sports products around training times)

÷            Limit the use of the microwave

÷            Avoid cooking with non-stick Teflon pans

(see http://environmentalchemistry.com/yogi/environmental/200603tefloncoverup.html for an eye-opener)

÷            Wash all fruit, vegetables and grains before consuming

÷            Check out your skin creams and cosmetics (see http://www.cosmeticsdatabase.com/)

÷            Don’t’ carry your mobile phone on your person, especially in your front pocket and limit time spent on calls (see http://www.ewg.org/cellphone-radiation)

÷            Although not strictly an environmental toxin; limit anti-inflammatory use (especially if you take it just in case to prevent muscle soreness or injury. This is dangerous practice)

÷            Follow up antibiotic treatment with a good quality probiotic

÷            I don’t think that a healthy diet should break the bank; but neither do I recommend skimping on quality. Do your best to eat a wholesome, natural diet based on foods as close to their natural state as possible. Fruits, vegetables, nuts, seeds, beans, pulses and lentils, home-produced meat, Irish fish, whole-grains, and healthy seasoning (condiments, herbs, spices and sweetening) should form the basis of your diet. If most meals are home-prepared from ingredients that are familiar to you…. Then you are on to something right!

 

You get the picture! See http://www.ewg.org/Health-Tips for some useful and practical information.