JENNIFER MOULIN

Clinical Nutritionist

Tel: 0438 278 888

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© 2016 by Proactive Nutrition

 

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So you’ve worked hard and put in the training for your endurance race and now you’re a week out from the big event. This is the time to focus on your diet to ensure you are well fuelled and energised when you reach the start line.

Back in the day huge emphasis was placed on carb loading for endurance events, with a carb depletion phase followed by consumption of large quantities of carbohydrate rich foods. Leading sports nutritionists now prefer a gentler approach to optimising the athletes fuel stores. This reduces the risk of bloating and gut problems in the days before and on race day itself.

If you are a relative newbie to pre-race fuelling the list below gives you the main areas you should be focusing on this week:

Plan your meals for the week so you don’t skip meals or leave large gaps between eating. Your meals this week should be at regular intervals to ensure stable blood sugar levels and consist of 60-70% carbohydrates. This is NOT the week to think about losing some weight!

Eat...

Preparing your race day fuelling plan requires more than just calculating the number of gels and volume of water you need in your pack. The longer and more complex the terrain the more important it is to have a well thought out plan.

Below is a list of essential elements to consider when planning your race day fuelling and hydration strategy:

1. Stocktake

At least a fortnight before the race review what sports supplements you will be using eg gels, electrolytes, bars etc and check you have enough supplies in your cupboard and if not get ordering. You don’t want to discover you only have a couple of your favourite gels left as you are packing your kit. Many sports supplements are only available online so you need to factor in delivery times.

2. Race Day Weather Conditions?

Hot and humid days can make a big difference to your hydration and electrolyte requirements compared to a cold or wet day. Check the weather forecast the day or two before and make any necessary adjustments to yo...

November 24, 2016

 

Stress fractures are among the top 10 injuries sustained by runners, with women more likely to suffer a stress fracture than men. The tibia bone is the most common area for stress fractures in female runners.

Whilst biomechanics and training load can play a significant role in the development of a stress fracture, dietary factors such as low intake of key nutrients and/or insufficient calorie intake can significantly increase your risk of a stress fracture.

The female athlete triad is a combination of factors that can lead to reduced bone mass which increases the risk of stress fractures. The sequence of events usually begins with low energy availability and under nutrition due to mismatch of nutrition intake and exercise expenditure.

A prolonged period of calorie deficit results in the athlete becoming underweight which can then lead to menstrual disturbances. This in turn leads to estrogen deficiency, and the dysfunction of other hormones required for bone health resulting in impaired...

October 18, 2016

Only 2% of Australians are eating the recommended 5 serves of vegetables per day according to the latest findings from Roy Morgan Research. Below are seven si

March 8, 2016

As an endurance athletes you need to pay a lot more attention to your diet than the average person, due to the demands you are making on your body which increases your need for a wide range of nutrients.

 

To optimise your performance, recovery and general health, I strongly recommend that you eat a wide range of whole foods and limit your intake of processed and packaged foods. The following foods are nutritional powerhouses that should be included in all athletes diets.

  • Eggs

Eggs provide a complete protein as they contain the essential amino acids that our bodies cannot produce themselves. They are the building blocks of muscular growth. Whilst egg yolks have a high concentration of omega-3 fats. Omega-3s are thought to play an important role in reducing inflammation throughout the body. Free range and/or organic eggs are have the highest concentration of nutrients due to their diet and foraging. Happy chickens lay superior eggs.

  • Bananas

A medium sized banana provides around...

February 5, 2016

Modern day busy lifestyles often mean we spend so much time rushing from one place to the next that we often make poor food choices because of convenience and hunger.

There have been times I have found myself waiting in line to pay for fuel and scanning the shelves to see what I can eat that's reasonably healthy to get me through to dinner.

A yogurt coated muesli bar, that's healthy isn't it?

 

The fact is most packaged snack products are either high in sugar or low in nutrients and often both of these things. They may fill a gap but it will be temporary and leave you craving more sugar.

 

The best way to avoid poor snack choices is to carry your own with you (at all times!).

 

Here are my top 10 snacks that are healthy and portable:

  1. Hard Boiled Eggs                                                                                                                   Whilst these are not something you can leave lying around in your handbag for hours, keeping some hard boiled eggs in the fri...

January 4, 2016

Makes 12

 

Ingredients:

  • 2 cups old-fashioned rolled oats

  • 1 cup unsweetened shredded coconut

  • 1/2 whole raw almonds

  • 1/2 cup whole raw cashews or peanuts

  • 1/2 cup sesame seeds

  • 1/2 cup raw sunflower seeds

  • 1/2 cup chopped dates or raisins

  • 1 1/2 cups tahini or peanut butter

  • 1/2 cup honey

  • 1 teaspoon vanilla extract

 

Instructions:

1. Preheat the oven to 180°C.

2. Generously coat a 10-inch by 15-inch baking sheet with cooking spray.

3. In a large bowl, combine the oats, coconut, almonds, cashews or peanuts, sesame seeds, sunflower seeds, and dates or raisins.

4. Combine the tahini or peanut butter and honey in a bowl, and heat in the microwave on high for 1 minute. Add the vanilla extract, and mix well.

5. Add to the oat mixture, and stir until well combined.

6. Pour the mixture onto the prepared baking sheet and, with wet hands, pat into a rectangle about 1-inch high (it will be about 10 inches by 12 inches).

7. Bake for 15 minutes or until the edg...

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