From marathons and adventure runs, to triathlons, cycling and obstacle courses, there are a number of exciting events happening in the UAE. If you are participating in one of these events, you will know the importance of your training schedule. But one aspect that can easily be overlooked when training is the right nutrition. Here Kellogg’s Middle East expert nutritionist, Basma Attia, gives her top 5 nutrition tips for effective training:
Here Kellogg’s Middle East expert nutritionist, Basma Attia, gives her top five nutrition tips for effective training:
1. Keep Hydrated
Drinking water prevents dehydration, regulates body temperature and lubricates your joints. To maintain proper hydration, drink plenty of water before, during and after exercise:
Before:
- Drink 500 milliliters of water at least four hours before exercise.
- Drink 250 milliliters of water 10 to15 minutes before exercise.
During:
- Training for less than 60 minutes: Drink 100 to 250 milliliters of water every 15 to 20 minutes.
- Training for more than 60 minutes: 100 to 250 milliliters of a sports beverage every 15 to 20 minutes
After:
- Drink 500 to 750 milliliters of water straight after exercise and training.
2. Protein Fix
Protein helps rebuild and repair muscles damaged during training. You should aim to eat between 1.2 to 1.7 grams of protein per kilogram of body weight per day.
Examples of protein-rich foods:
- 1 egg is equal to 6 grams of protein
- 0.85 kilogram piece of meat is equal to 21 grams of protein
- 330 grams Kellogg’s Special K with milk is equal to 11 grams of protein
3. Carb up
Carbohydrates are the fuel for your muscles. Ideally, you should fuel your body about 1 to 3 hours pre-workout. Suggestions for pre-workout fuel:
- A peanut butter and banana sandwich
- Greek yogurt with berries
- Kellogg’s All Bran Flakes with low-fat milk and fruit
4. Refuel
Refuel your body within 15 to 20 minutes post-training to aid muscle repair and recovery, followed by a regular mixed meal 3 to 4 hours later. Suggestions for post-workout fuel:
- Fruit smoothie
- Turkey wrap with veggies
- Special K Cereal bar
5. Go outside
85% of UAE residents suffer from vitamin D deficiency. Vitamin D is well known for its role in bone health which is extremely vital for athletes, so go out in the sun or make sure to include vitamin D in your diet.
