Basic nutrition for longer exercise sessions
GET FIT & MEAN IT! with World Champion Kate Bramley
If you have been following my blog for a while you will start to notice that some of the sessions are getting longer or more intense. It can be difficult to know exactly what to eat to maintain you energy levels before/during/after a session. Here are some quick tips to make sure you get the most out of each session:
Tip #1
If possible try and do some shorter sessions (<30mins) in the morning before breakfast. This will help teach your body to burn fat as a fuel source instead of carbohydrates.
Tip #2
If your session has some intensity or is longer than 30mins consider eating a small carbohydrate based snack at least 30-60mins before the session.
Tip #3
Good options for a snack include banana, a piece of toast with honey or peanut butter or an energy bar- preferably homemade. If packaged check ingredients & sugar levels.
Tip #4
If you eat a main meal before exercising leave at least 90-120mins before commencing exercise to avoid stomach distress. You will not need an additional snack unless the session is longer than 90-120mins in duration.
Tip #5
If the session is longer than 90-120mins eat a small snack every 60mins.
Tip #6
If you are a heavy sweater or exercising on a warmer day consider sipping on an electrolyte based (not carbohydrate/sugar based) drink.
Tip #7
After your session either consume a main meal including good quality protein/carbohydrate/fat within 30-60mins or a balanced protein/carbohydrate/fat snack within 30-60mins. Chocolate milk, protein smoothie (incl. Cabot Health Protein Powder) or yoghurt with fruit are both good options.
MONDAY
30min swim incl. high cadence fast efforts + 15mins aqua jogging incl. 5 reps of 1min efforts
TUESDAY
60min power walk
WEDNESDAY
Day off
THURSDAY
15mins run (incl. 5mins hard) + 20-30mins home boot camp and/or stretching
FRIDAY
60min spin class or 60min ride incl. 5 reps of s short hill
SATURDAY
30min swim easy + 15mins aqua jogging incl. 5 reps of 90sec efforts
SUNDAY
Day off
MONDAY
20min easy run + home boot camp and/or stretching
TUESDAY
30min power walk or stretching/yoga
WEDNESDAY
60min spin class or 60min ride incl. 15 short max effort sprints
THURSDAY
Day off
FRIDAY
30min swim incl. kicking (flippers optional) + 15mins aqua jogging incl. 5mins high cadence moderate effort
SATURDAY
30min run incl. 3 sets of 1min as fast as possible + home boot camp and/or stretching
SUNDAY
60-90min recreational activity such as bushwalking, surfing, paddling, backyard sports, racquet sports or power walk etc.
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