{"ThemeCode":null,"Count":5,"Pagination":{"ID":"default","ItemCount":5,"PageCount":1,"PageSize":20,"SelectedPage":0},"ForumInfo":{"Breadcrumbs":[{"Name":"Athlete Wellbeing","URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing"}],"ID":173,"SpaceID":18,"Name":"Athlete Wellbeing","Path":"Athlete Wellbeing","Description":null,"Icon":"fas fa-heart","PreventTopics":false,"Creator":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"CreationTime":"24/09/2019 20:46","TopicCount":5,"Tags":[],"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing","LastComment":{"ID":0,"Index":0,"User":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"ImageUrl":null,"Comment":null,"CreationTime":null,"IsEdited":false,"EditTime":null,"InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false},"SubForums":[],"Topics":[{"ID":1778,"ForumPageID":173,"Name":"Nutrition for Runners","Creator":{"ID":478,"Name":"Chris Dunhill","CompanyName":null,"HasEmail":true},"CreationTime":"23/05/2024 10:32","CommentCount":1,"Tags":["nutrition","food","vitamins","minerals","hydration","fuel","fuelling","supplements"],"IsPinned":false,"IsLocked":true,"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing/Nutrition+for+Runners","HasUnreadComments":true,"FirstUnreadCommentIndex":0,"LastComment":{"ID":1791,"Index":0,"User":{"ID":478,"Name":"Chris Dunhill","CompanyName":null,"HasEmail":true},"ImageUrl":"https://www.southlondonharriers.org/Client/Images/Mugshots/cdunhill.png","Comment":"\u003cp\u003e\u003ca href=\u0022https://www.southlondonharriers.org/Client/Cms/Attachments/18/Nutrition_for_Running.pdf\u0022 data-file=\u00221\u0022\u003e\u003cstrong\u003e\u003cu\u003e\u003cspan style=\u0022color: rgb(183, 221, 232);\u0022\u003e\u003cspan style=\u0022color: rgb(0, 0, 0);\u0022\u003e\u003cspan style=\u0022color: rgb(79, 129, 189);\u0022\u003e\u003cspan style=\u0022background-color: rgb(219, 238, 243);\u0022\u003eNutrition for Running\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/u\u003e\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003eAs we lace up our shoes and hit the road in pursuit of our running goals, it is essential to\u0026nbsp;remember that what we put into our bodies plays a vital role in our performance, recovery and\u0026nbsp;overall well-being. Being able to stay consistent in training and recovery is the key to long\u0026nbsp;term running success and so it makes sense that the longer we can keep training well without\u0026nbsp;interruption from illness or injury, the better our achievements are likely to become over time.\u003c/p\u003e\n\u003cp\u003eConsistently applying good nutrition will help to protect us from illness and injury and get the\u0026nbsp;most benefit from each of our training sessions, allowing us to reach our peak potential.\u003c/p\u003e\n\u003cp\u003eHere are some key nutrition tips to consider as you strive to optimise your running performance:\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e1. Eat Enough\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eIt sounds obvious, but it is essential to ensure you are consuming enough calories to support your\u0026nbsp;training and running goals. As a rough guide, a female athlete weighing 140 pounds and\u0026nbsp;engaging in moderate activity, would need 2,520 - 3,080 calories per day. A male athlete\u0026nbsp;weighing 180 pounds would need approximately 3,600 - 4,320 calories per day.\u003c/p\u003e\n\u003cp\u003eInadequate fuelling can lead to serious implications for health and overall well-being both short\u0026nbsp;and long term. Signs of under fuelling include low energy levels, increased injury risk, menstrual\u0026nbsp;irregularities in females and decreased performance but there can be wider longer term\u0026nbsp;implications too. Get the best results and adaptation from each of your sessions by ensuring\u0026nbsp;that you are fuelling adequately. If you are struggling to fuel sufficiently for any reason, you\u0026nbsp;should seek help. Speak with your coach and seek guidance from a healthcare professional or\u0026nbsp;registered dietician.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e2. Harness the Power of Fruits \u0026 Vegetables\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eVitamins and minerals such as Vitamin C, vitamin D, Zinc, B Vitamins, Calcium, Iron, Magnesium\u0026nbsp;and antioxidants are crucial for supporting immune function and protecting the body against the\u0026nbsp;oxidative stress and inflammation that can occur during intense training sessions. Nutrients are\u0026nbsp;the building blocks that fuel our running endeavours, providing us with the energy, muscle\u0026nbsp;support, oxygen transport, electolyte balance and immune system function that we need to\u0026nbsp;perform at our best.\u003c/p\u003e\n\u003cp\u003eNutritional deficiencies can pose significant risks to runners especially, compromising\u0026nbsp;performance, recovery and overall health. The impact of nutritional deficiencies can include\u0026nbsp;fatigue, muscle weakness, poor immune function, impaired recovery and increased risk of injuries.\u0026nbsp;It is therefore vital for runners to prioritise a balanced and varied diet that meets their energy and\u0026nbsp;nutrient needs to achieve optimal performance, recovery and long term health.\u003c/p\u003e\n\u003cp\u003eFruits and vegetables are rich sources of essential vitamins, minerals, antioxidants and fibre that\u0026nbsp;are vital for runners. Incorporate a variety of colourful fruits and vegetables into your meals to\u0026nbsp;provide a wide array of nutrients that will support endurance, recovery and immune function\u0026nbsp;during training. Include as many different colours as you can - they all contain different micro\u0026nbsp;nutrients. Some of the latest research suggests that we should be aiming to incorporate at least\u0026nbsp;30 different varieties of plants (fruit, veg, grains, legumes, spices) into our diet every week for a\u0026nbsp;good diverse range of nutrients and fibre.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e3. Eat Balanced Meals and Snacks\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eAim for balanced meals and snacks that include carbohydrates, protein and healthy fats (macronutrients)\u0026nbsp;in the ratio of approximately 60/20/20 to fuel your runs and promote recovery.\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eCarbohydrates are the primary source of energy for runners. Good sources of\u003cbr\u003ecomplex carbohydrates include whole grains, fruits, vegetables and legumes.\u003c/li\u003e\u003cli\u003eProtein is essential for muscle repair and recovery. Lean sources of protein\u003cbr\u003einclude chicken, fish, tofu, beans and low-fat dairy.\u003c/li\u003e\u003cli\u003eHealthy fats play a role in reducing inflammation and providing sustained energy.\u003cbr\u003eSources of healthy fats include avocados, nuts, seeds, oily fish and olive oil.\u003c/li\u003e\u003c/ul\u003e\n\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\n\u003cp\u003eConsider pre-run snacks such as a banana with nut butter or yoghurt with granola and post run\u0026nbsp;meals like quinoa salad with grilled chicken and vegetables to include carbohydrates, protein and\u0026nbsp;healthy fats in good proportions.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e4. Supplements\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eIdeally a good quality diet will provide all the nutrients you need and it is always best to get them\u0026nbsp;from proper food where possible. However, some runners may benefit from the use of additional\u0026nbsp;supplements to support their training, performance and recovery, particularly those with limited\u0026nbsp;food variety or specific dietary restrictions.\u003c/p\u003e\n\u003cp\u003eA high quality multi-vitamin can help fill potential nutrient gaps in a runners diet. Look for a\u0026nbsp;multivitamin that provides essential vitamins and minerals including iron, calcium, vitamin D and B\u0026nbsp;vitamins.\u003c/p\u003e\n\u003cp\u003eOmega 3 Fatty Acids have anti-inflammatory properties and can support cardiovascular health,\u0026nbsp;joint function and cognitive function. Fish oil supplements are a popular source of Omega-3s.\u003c/p\u003e\n\u003cp\u003eCreatine is a naturally occurring supplement found only in meat and fish, however it is useful for\u0026nbsp;increasing your cardiovascular ability. Creatine increases the amount of carbohydrate that can be\u0026nbsp;stored in muscles, allowing for faster and easier energy production during exercise. It also helps\u0026nbsp;improve brain function.\u003c/p\u003e\n\u003cp\u003eAlways choose supplements from a well-known reputable brand and follow carefully the\u0026nbsp;instructions on dosage and frequency to avoid any potential side effects.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e5. Race Fuelling\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eThe need for mid race fuelling is only necessary during longer endurance events, such as half\u0026nbsp;marathons, marathons and ultra-distance races. Energy needs will vary depending on pace,\u0026nbsp;fitness levels, glycogen stores and race conditions - but a general guide is between 30-60g of\u0026nbsp;carbohydrate per hour.\u003c/p\u003e\n\u003cp\u003ePrioritise easily digestible carbohydrates such as energy gels, chews or sports drinks during\u0026nbsp;longer races to sustain energy levels. Ultra races pose unique challenges due to their duration\u0026nbsp;and high energy demands. In addition to carbohydrates, consider incorporating protein-rich\u0026nbsp;snacks like nuts, trail mix or protein bars to support muscle repair and prevent fatigue. Stay\u0026nbsp;hydrated and electrolyte balanced throughout longer races to minimise the risk of dehydration\u0026nbsp;and cramping.\u003c/p\u003e\n\u003cp\u003ePractice your pre-race meals and race fuelling in advance to ensure they do not cause any\u0026nbsp;digestive issues. If you are unlucky enough to suffer with digestive issues, you might find that\u0026nbsp;reducing fibre in pre-race meals can be helpful.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e6. Hydration\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eStaying well hydrated helps to regulate body temperature, prevent dehydration and maintain\u0026nbsp;cardiovascular function. Adequate hydration also supports nutrient delivery to the muscles,\u0026nbsp;waste removal and joint lubrication, enhancing overall running efficiency and reducing risk of\u0026nbsp;injuries. Dehydration can lead to fatigue, muscle cramps, decreased co-ordination and impaired\u0026nbsp;performance.\u003c/p\u003e\n\u003cp\u003eDrink water throughout the day and consume electrolytes for replenishing any lost minerals.\u0026nbsp;Individual hydration requirements will vary with conditions, exercise volume and intensity, body\u0026nbsp;size, sweat rate, etc - but a general guideline is that we should aim to consume 2 - 2.5 litres per\u0026nbsp;day. You can monitor your hydration status and adjust accordingly by checking the colour of\u0026nbsp;your urine. Dark urine indicates dehydration, while clear to light yellow urine indicates adequate\u0026nbsp;hydration levels.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003eFinal Words\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eRemember, proper nutrition is a key component of successful running. By fuelling your body with\u0026nbsp;good quality food and nutrients, you can optimise your performance, enhance your recovery and\u0026nbsp;ultimately achieve your running goals. However, do stay relaxed around mealtimes and allow\u0026nbsp;yourself the occasional treat. Remember that it is not about perfection, but about finding good\u0026nbsp;balance, nourishment and enjoyment in every run and every meal.\u003c/p\u003e\n\u003cp\u003e[Courtesy of Sue McDonald]\u003c/p\u003e","CreationTime":"Thursday, 23 May 2024 10:32","IsEdited":true,"EditTime":"Thursday, 23 May 2024 10:33","InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false,"CanAdmin":false},{"ID":177,"ForumPageID":173,"Name":"RED-S: Relative energy deficiency in sport ","Creator":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"CreationTime":"24/09/2019 21:02","CommentCount":1,"Tags":[],"IsPinned":false,"IsLocked":true,"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing/REDS+Relative+energy+deficiency+in+sport+","HasUnreadComments":true,"FirstUnreadCommentIndex":0,"LastComment":{"ID":67,"Index":0,"User":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"ImageUrl":"https://www.southlondonharriers.org/Client/Images/Mugshots/MJames.jpeg","Comment":"\u003cp\u003e\u003cstrong\u003eRecognition and next steps infographic\u003c/strong\u003e\u003c/p\u003e\n\n\u003cp\u003eRelative energy deficiency in sport (RED-S) is a condition of low energy availability affecting male and female athletes of all levels and ages. It has wide ranging adverse effects on all bodily systems and can seriously compromise long term health and performance.\u003c/p\u003e\n\u003cp\u003e\u003ca href=\u0022https://blogs.bmj.com/bjsm/2019/04/22/relative-energy-deficiency-in-sport-red-s-recognition-and-next-steps/\u0022 target=\u0022_blank\u0022 rel=\u0022noopener\u0022\u003eAs part of a blog on the British Journal of Sports Medicine website\u003c/a\u003e an infographic was published, this can raise awareness amongst healthcare professionals, coaches, athletes and also parents and other club members. Clubs may wish to download and use this infographic in their club houses.\u003c/p\u003e\n\u003cp\u003e\u003ca href=\u0022https://d192th1lqal2xm.cloudfront.net/2019/04/Relative-energy-deficiency-in-sport-recognition-and-next-steps-infographic-PDF-982kB.pdf\u0022 target=\u0022_blank\u0022 rel=\u0022noopener\u0022\u003eClick here to download a copy of the infographic – Relative energy deficiency in sport – recognition and next steps – PDF 982kB\u003c/a\u003e\u003c/p\u003e","CreationTime":"Tuesday, 24 September 2019 21:02","IsEdited":false,"EditTime":null,"InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false,"CanAdmin":false},{"ID":176,"ForumPageID":173,"Name":"Disordered Eating/Eating Disorder Guidance","Creator":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"CreationTime":"24/09/2019 21:00","CommentCount":1,"Tags":[],"IsPinned":false,"IsLocked":true,"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing/Disordered+EatingEating+Disorder+Guidance","HasUnreadComments":true,"FirstUnreadCommentIndex":0,"LastComment":{"ID":66,"Index":0,"User":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"ImageUrl":"https://www.southlondonharriers.org/Client/Images/Mugshots/MJames.jpeg","Comment":"\u003cp\u003eBeat is the UK’s eating disorder charity. It began life in 1989 as the first national charity for people with eating disorders because of a merger of two local charities. Called the Eating Disorders Association, it has grown and developed over time to become Beat. Please visit the Beat website at \u003ca href=\u0022http://www.beateatingdisorders.org.uk/\u0022 target=\u0022_blank\u0022\u003ewww.beateatingdisorders.org.uk\u003c/a\u003e for information on the resources, support and information available.\u003c/p\u003e","CreationTime":"Tuesday, 24 September 2019 21:00","IsEdited":false,"EditTime":null,"InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false,"CanAdmin":false},{"ID":175,"ForumPageID":173,"Name":"FITR Woman","Creator":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"CreationTime":"24/09/2019 20:58","CommentCount":1,"Tags":[],"IsPinned":false,"IsLocked":true,"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing/FITR+Woman","HasUnreadComments":true,"FirstUnreadCommentIndex":0,"LastComment":{"ID":65,"Index":0,"User":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"ImageUrl":"https://www.southlondonharriers.org/Client/Images/Mugshots/MJames.jpeg","Comment":"\u003cp\u003e\u003ca href=\u0022https://www.fitrwoman.com/\u0022\u003ehttps://www.fitrwoman.com/\u003c/a\u003e\u003c/p\u003e\u003cp\u003eFitrWoman helps you track your menstrual cycle and provides personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle. No matter what your sport and no matter what your goal, FitrWoman takes the guesswork out of training.\u003c/p\u003e","CreationTime":"Tuesday, 24 September 2019 20:58","IsEdited":false,"EditTime":null,"InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false,"CanAdmin":false},{"ID":174,"ForumPageID":173,"Name":"#TrainBrave","Creator":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"CreationTime":"24/09/2019 20:55","CommentCount":1,"Tags":[],"IsPinned":false,"IsLocked":true,"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing/TrainBrave","HasUnreadComments":true,"FirstUnreadCommentIndex":0,"LastComment":{"ID":64,"Index":0,"User":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"ImageUrl":"https://www.southlondonharriers.org/Client/Images/Mugshots/MJames.jpeg","Comment":"\u003cp\u003e\u003ca href=\u0022https://trainbrave.org/\u0022\u003ehttps://trainbrave.org/\u003c/a\u003e\u003cbr\u003e\u003c/p\u003e\u003cp\u003eThe \u003cstrong\u003e#TRAINBRAVE\u003c/strong\u003e campaign aims to inspire more athletes to share their stories and raise awareness of the risks of eating disorders and RED-s. \u003c/p\u003e\n\u003cp\u003eThe \u003cstrong\u003e#TRAINBRAVE\u003c/strong\u003e campaign also aims to provide more resources to athletes, and encourage an open training environment in which athletes of all ages and levels of competition can flourish.\u003c/p\u003e\n\u003cp\u003eFinally, \u003cstrong\u003e#TRAINBRAVE\u003c/strong\u003e hopes to empower coaches and clubs to offer more support to athletes by creating an ongoing discussion with all stakeholders working together, and providing more training and resources to help tackle this growing issue.\u003c/p\u003e","CreationTime":"Tuesday, 24 September 2019 20:55","IsEdited":true,"EditTime":"Tuesday, 24 September 2019 20:55","InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false,"CanAdmin":false}],"ParentForumID":null,"ParentForumName":null,"ParentForumURL":null,"CanCreateTopic":false,"CanCreateSubForum":false,"CanEdit":false,"CanDelete":false}