Coach’s Corner: Nutrition tips for training/racing
Training/Racing Session set–up.
(For every session you do, aim to follow these guidelines; the aim is to get the most from your training and prevent injuries)
Key aspects of nutrition are timing variety and water.
Before: aim to have a fully fuelled body.
Physical Always warm up 8 -10 min. Very light dynamic (moving) stretches if you feel it is necessary. If you stretch use multi joint stretches (lunge raise opposite hand) and include individual physio recommended stretches now also.
Nutrition Eat a small carbohydrate rich snack in the hour before training – fig rolls, brown bread sandwich with jam, bread with Nutella, a banana, dried fruit. If you have had a large meal within 2 hours of training that is fine. Experiment with different foods and see what works. Don’t leave it close to competition time to find out what foods work. Also drink plenty of water across the day.
During: water always at hand.
Physical during training of any type try to breathe deeply and regularly. Aim to fill the lungs from the stomach, through the chest and right up into the neck. This can be hard to get at first so practise during rest intervals.
Nutrition always have water with you. For the weights sessions a sports drink is not necessary, water only. For water sessions a regular or watered down sports drink can help.
After: The golden 30 minutes after training are essential
Nutrition Have water and a small snack on hand for after training. This snack would include protein if possible along with carbohydrates. Examples include a bag of nuts, natural yoghurt, sandwich with turkey or chicken slice, pint of milk. Again if you are planning to have a meal within 30 min of finishing training this will be fine. Ideally have something small in your training bag & eat before you shower.!!