Can Juicing enhance performance?

As I write this, its exactly 1 day and 15 hours until the start of the London Marathon and I have just broken one of the golden rules - don't try anything new in race week.

What I've done isn't exactly heinous and I have done so under good authority (my colleague the multi marathon smashing and cyclist extraordinaire) but none-the-less i'm a little nervous.

I have just consumed my first beetroot juice.

Numerous studies have linked the consumption of Beetroot juice to increased stamina and speed, which I simply couldn't resist ahead of Sunday's marathon. Beetroots are high in nitrate, which when ingested is converted into nitrite then nitric acid.

Nitric acid has two effects on the body, firstly it causes blood vessels to dilate so you can provide more blood through them. Secondly, it makes the mitochondria (the powerhouses of cells) more efficient so they create the same amount of energy whilst consuming less oxygen. These basically means you are producing more oxygen but utilizing it more efficiently which can only lead to good things!

So to make my juice I juiced a whole cooked beetroot with an apple and Satsuma and a little water. The taste was ok - very beetrooty. Luckily i'm a fan of the taste to it works for me. The maximum effects as described above take place between 2 and 2.5 hours from consumption, so assuming I don't experience any untoward effects, I will have another with my breakfast on Sunday morning and hopefully reap the rewards and hit my goal of a 3:30 finish!

My nerves are slowly turning to excitement and i'm feeling pretty pumped right now. Bring. It. On.

Carb Loading 101

With the London Marathon just 4 days away, the running side of training is done (I actually have just one easy 10 minute left!) all efforts now need to be concentrated on fueling. As I have been tapering for around a week already, my muscles are already starting to refill with Glycogen following the months of constant depletion from long, intense training. Physically I can feel this, especially over the last few days when during my last runs I have felt heavy! I have to keep reminding myself this is a good thing as fuel is what's going to get me round the course.

Carb loading is a term used frequently in running and endurance circles but what does it actually mean? Put simply, it the process of increasing the amount of calories you consume from Carbohydrates in order to maximize the amount of Glycogen in your muscles. This is essential in endurance events as Glycogen will be your main fuel source and is most efficiently converted into energy. Once depleted, you will be forced to burn fat and finally muscle which won't provide the same amount of energy and is slower to metabolise meaning you will find activity much more challenging despite levels of fitness.

Historically, it was advised to completely deplete Glycogen stores by consuming a low carb diet for around 4 days, then switching to high carbs to refill. Thankfully, more modern research has demonstrated there is no need to empty first (which is a great thing for all us Carb lovers!)

So how much Carbohydrate actually constitutes loading - well, it varies from person to person but typically you should aim for 4 grams of Carbs for each KG of body weight. So, if you weigh 60 kg  then you would need 240g. Each gram of carbohydrate is 4 calories (on average) so this is a total of 960 calories. You can start loading from 5 days out - I personally plan to start tomorrow as my diet is already pretty carb heavy. Try to distribute your intake evenly throughout the day and by meal to get the most from your diet.

You can get some level of Carbs from pretty much every food group out there (meat and fish being the exception for the most part) however the volume and quality varies dramatically. Below I have rounded up the highest carb containing foods by group, along with their volumes for reference. By focusing on these foods, you can ensure you're able to hit the needed intake amounts as focusing on lesser carb heavy foods, you will become full before hitting the requirement.

Fruit	Measure	Carb content in Grams
Blueberries	1/2 cup	25
Banana	1 Whole	27
Mango	1 Whole	31
Papaya	1 Whole	33
Pear	1 Whole	26
Vegetables	Measure	Carb content in Grams
Sweetcorn	1 cup	44
Potato	1 Whole	43
Sweet Potato	1 Whole	28
Grains	Measure	Carb content in Grams
Bagel	1 Whole	35 - 50
Bread	2 Slice's	25
Bulgar	1 Cup	34
Cous Cous	1 cup	36
Croissant	1 Whole	26
English Muffin	1 Whole	25
Muffin	1 Whole	29 - 28
Noodles	1 Cup	40
Pita	1 Whole	33
Rice	1 cup	44
Spaghetti	1 cup	40
Beans	Measure	Carb content in Grams
Baked Beans	1/2 Cup	24
Misc	Measure	Carb content in Grams
Frozen Yogurt	1 Cup	36
Cake	1 piece	34 - 50
Brownie	1 piece	36

Note that I whilst have included some desserts, the Carbs here come pretty much entirely from sugar which will be expended much quicker than those in whole foods. However, given what we're about to undertake, a little indulgence is as good for the body as it is for the mind!

Good luck to everyone running London or any other race this weekend - remember, all the hard work has already been done so relax, smile and enjoy!

1 week to go

The big day is almost within touching distance - this time next week i'll be in London in Carb heaven!

This last week the miles dropped from a total of 50 down to 30 and I have been feeling much fresher as a result. My long run today was a steady 10 miles which felt great. The sun was shining and there was a nice breeze (which turned into a strong wind from time to time). The sun being out did mean I was feeling more dehydrated than usual and needing to drink more and often than what I was used too but all good prep for the big day.

I ran today in what I plan to wear on the 26th to make sure everything is comfortable to avoid any nasty surprises on the day!

I will be keeping a close eye on the weather for the 26th to ensure I have the right strategy from the start. Weather can impact everything from outfit to hydration and fueling and so is essential that you prepare accordingly.

The week ahead, miles are really low - I think I will do a a max of 12. I will also be limiting other training to bare minimum to make sure that i'm in the best possible shape on the start line.

I'm planning to go to the exhibition to pick up my number and race kit on Thursday. I'm looking forwards to checking it all out, in particular the new gear! I think i've earned some new kit following all the effort i've put in over the last four months (not for the day itself though of course).

Diet wise I will be on high carbs throughout the week - making the most of them since I will be moving to carb cycling diet post event.

I'm really excited but also nervous and a little anxious mainly about the time i've set myself - I have to keep reminding myself that time isn't everything and to make the most of the experience which could well be once in a lifetime!

The countdown is on!

Feeling fruity

There are so many health benefits of Oranges you would be crazy to not be eating them. I eat at least one pretty much every day and when i'm feeling run down up this even more as they contain so much goodness.

Starting with the obvious, they are jam packed with Vitamin C which helps to boost immunity thanks to its role in protecting the body from free radicals. When you exercise frequently at high intensity you are more risk from free radicals because of the stress this induces. Antioxidants fight off free radicals so a diet high in these is essential and have even been linked to reducing the risk of heart disease. A single orange can provide almost all the RDI of Vit C so the more the merrier here.

For the same reason Vit C helps with immunity, it also helps to prevent skin damage and can even help with the appearance of anti-aging. As well as being high in Vit C, Oranges have high levels of Vitamin A the properties of which keep the body moisturised, in particular the eyes.

They contain high levels of insoluble fibre which not only makes you feel fuller for longer but is key to maintaining healthy bowel function by preventing constipation and can even prevent IBS. The rich fibre content also means they control blood sugar levels making them a great choice for everyone but in particular diabetics.

For all these reasons, they make a great snack so next time you're snacking, reach for an Orange!

3 weeks and counting

I cant believe its Marathon month already - 3 weeks today I will be in London, collecting my race kit and getting prepped for the big day!

Training over the last 2 weeks has been tough for me. My neck continued to be a problem after Reading for about 10 days, plus I got a sickness bug last week meaning I was in bed for two days without eating anything. I went to an Osteopath last Friday who fixed my neck through a combination of joint manipulation and massage which made me feel a million times better but I was still feeling rough from the bug and having not eaten. However, me being me, got out of bed on the Saturday morning all set to run 21 miles (my final big 'Big' run) however as you can imagine, failed miserably.

The first 2 miles were ok but I started to fade quickly after that, feeling dehydrated and fatigued. I ploughed on to mile 5 and consumed pretty much all the water I had with me which was a worrying sign but I was determined to continue. From mile 6 I was in trouble, having to stop every half or mile or so as I just didn't have any energy (showing the importance of fueling and hydration!). I made it to mile 9 and had enough, calling in the cavalry to come and collect me as I was a long way from home. I know better than to run when I'm not feeling 100%, especially when i'm not fuelled effectively but unfortunately my stubbornness got the better of me on this occasion.

This really knocked my confidence and for the first time since starting training I began to think I couldn't do this, so much so, I was started to struggle to sleep and just felt anxious all the time. So I spent all day Sunday eating every single carb I could lay my hands on to try and get back in the game, which seemed to do the trick. I managed all my planned runs in the week (which wasn't easy and I had by means got my pace back) and decided to take on the 21 miler again today, just to prove to myself I had it in me!

Luckily today went well and I completed the route in 2:42:12 putting me back on track for a 3:30 finish on the day. Today was definitely tough, especially the hills and I could really feel it in my legs but knowing I finished has given me the boost I needed.

So from here on, my distances will start to drop. I've still got some demanding interval sessions planned and will cover more miles than ordinarily I would but i'm hoping this will help me get to the pace I was at a couple of weeks back.

Plans for the big day are becoming more and more of a frequent topic. The day itself requires a fair amount of planning from a logistics point of view - i'm going to leave Coach to co-ordinate the spectators as he's a pro in that department but I need to confirm day before plans including the all important 'last supper', my route to the start line and morning routine.

Lots to think about over the next couple of weeks but the end is in sight - at this stage, i'm still feeling as confident as I was but really hope that by the end of next week i'm back to my best!

I'm sure a healthy intake of Easter eggs tomorrow will be me the world of good - chocolate is for sure the greatest medicine :)

Snack Happy

I am always on a mission to create tasty, energy filled, low sugar snacks to keep me going throughout the day, so behold, my latest offering! The great news about these beauties is that there actually isn't any baking required! These Protien packed squares are super quick to put together and make great snacks for when you're on the go.

A fantastic source of energy and protien - these squares
are great any time of the day between meals.

 

The recipe is also really flexible so you can switch in and out ingredients depending on your preference or what you have in the cupboards.

 

Start by melting a tablespoon of nut butter, with honey (add more the sweeter your tooth) and about 100ml of Almond milk. Once smooth add a couple of tablespoons of cacoa power and stir until combined. Next add in your dry ingredients, I went with Oats, chopped cashews, sultanas and a little dark chocolate. I also added a scoop of soy protien to boost the protien content but this is entirely optional. I don't really measure as I go, I just keep going until the consistency looks right!

 

Once you're happy with the contents, put the mixture into a lined tin and transfer into the freezer for an hour or so until set. Then chop into squares and you're ready to go! 

 

I have been munching on these in the afternoon with some fruit and they have kept me going through to dinner. They make a perfect post workout snack as well as the blend of Carbs and Protien are just what you need to replenish your Glycogen Stores but remember to make sure you rehydrate as well as eat following exercise to maximize recovery.

 

Happy snacking x

 



The Domestic Godess

Following my resolve on Saturday that I need to eat more, I got to work this weekend on a number of meals and snacks to keep me feeling my best throughout training.

First on the list was something snackable, that was nutritious enough to help maintain blood sugar levels but also yummy. So I settled upon these little beauties, what I am calling Carb-Tien Bites (name probably needs some work, suggestions welcome!)

The perfect in between meal snack

Super simple to make, they combine Oats for a hit of complex carbs, Soy Protein Powder for muscle repair, Three-Nut butter for more protein and all round yumminess, a splash of Almond Milk to help bind the whole lot together and some chunks of Dark Chocolate (because Dark Chocolate). Made in under 5 minutes, I store these in the freezer and help myself as and when.

Next I moved on to developing something that can be easily adapted depending on how hungry/in need of carbs I am - doesn't it look beautiful?

You can get just the Pomegranate seeds from M&S which
are a real time saver.

Essentially, this is just my favourite greens in a creamy yet low fat sauce that here is served on courgette noodles but could easily be replaced with Pasta, Quinoa, Rice or anything else depending on your fancy. I baked some broccoli, then added this to a saucepan in which I had melted the 'Lightest' Philadelphia cream cheese and skimmed milk, then added Peas and Spinach. Served and topped with Pine Nuts and Pomegranate seeds, finished with a sprinkle of Parmesan. With lots of Fibre and Iron this one is a winner, and looks amazing, which I always finds seems to make it taste even better!

Then it only seemed right to make something sweet - I don't have a huge sweet tooth but I do find myself looking forwards to a dessert following a long run. So this on is adapted from 'Deliciously Ella' (link in previous post) and is a take on a classic Apple and Blackberry Crumble. Again, super easy to prepare, just pop a chopped apple and a handful of blackberries in a saucepan with a little water and top with Cinnamon, then simmer until soft. I then drained 90% of the remaining liquid, put in a bowl and topped with some homemade granola I had left (recipe in 'I heart breakfast' post), and that's it! So yummy and comforting, but no added sugar, just what I was after!

All the flavor without the refined sugar!

Not bad for a weekends work hey! The best thing about all the above is that you can make them as individual portions or prepare in a mega batch then freeze and simply defrost and go.
 

I heart breakfast

They say breakfast is the most important meal of the day, and whoever 'they' are, certainly knows their stuff. I absolutely love it! I go to bed thinking about what i'm going to eat, wake up ready to attack the first thing I come across, and the rest of the day looking forwards to my next Breakfast encounter.

Cereal is my greatest guilty pleasure but as most Commercial brands are super high in sugar (even those that try to hide behind their 'healthy' wholegrain labels) I have created a number of go-to delights that never fail to hit the spot but more importantly, fuel my training and keep me functioning through to my next pit stop.

Each of them contain a blend of Complex Carbs, Protein and Fat but more importantly taste A-mazing and without any of the refined sugar the supermarket varieties.

Pre Training

 

My go-to before a run - perfect blend of simple
and complex carbs

Post work-out protein porridge

 

Perfect following a strength training session as its packed
with Protein



 Homemade Granola

 

Amazing topped with fresh berries and
great for breakfast on-the-move

Pancakes



Simply made with Oats, egg white and Banana,
these are ready to eat in under 5 mins!

The Ultimate Breakfast

Avo and Eggs - need I say more?
 

The perfect weekend Brunch



Who says you cant have a clean cooked breakfast?



So there you have it, six of my favourite breakfast ideas. As I train in the mornings, I usually start off with rice cakes and banana, then have a protein shake straight after a run, then one of the above an after. I find this keeps me full through to lunchtime and energized enough for a second pre lunch workout if required.



If you would like any of the recipes then leave me a comment and i'll come back to you x