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THE PERFECT MEAL FOR AFTER TRAINING

Do you pay attention to your 'recovery meal' ? This is the meal straight after training - and should be eaten within 45mins of your training session.

If your session is a tough one, and longer than 60 minutes , it is vital that you get this meal right in order to get the most from your training and progress with your goals.

This meal needs to contain carbohydrates and protein. The carbs replenish your glycogen stores and also act to blunt cortisol production (both are vital for weight control. The protein helps repair the muscles and supports the immune system.

The amount that you need to consume for this meal depends on your body weight, the amount of training you are doing, and your personal goals. As a rough guide you should be looking for around 1 gram of carbs per kilo of body weight, and around 1/3 gram of protein per kilo of body weight.

For example, an athlete weighing 60 kilos, will need 60 grams of carbs and 20 grams of protein for this recovery meal.

If your session has been an extended session, (a very long run for example) the need for carbohydrates increases, you might need 1.5-2 grams of carbs per kilo of body weight.

Choose good quality nutrient dense carbohydrates like fruit, starchy vegetables, wholegrains, legumes, nuts and seeds, and good quality protein such as eggs, fish, lean meat and dairy. This will ensure that your body is getting the nutrients it needs to have you in the best health possible on race day.

Runners spend so much time getting their training right!

Getting your nutrition right is just as important.

Not fueling your body correctly during training can lead to injury, fatigue and reduced performance.

If you are investing months into physically training your body, you need to also invest time into understanding how to nourish and fuel your body correctly to ensure you achieve your running goals.

Our Nutritionist, Tamara Madden, has created a series of 7 day meal plans, to provide the optimum nutrition for improved running performance. Find out more about the 7 day Meal Plans For Improved Running Performance.

For after your race, we recommend the 3 week race recovery meal plans. Perfect for rebuilding muscle, your immunity and endurance, ready for your next event.

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