Nutrition and diet advice

Scott – Some of you may remember last year that I was working with Gatorade and had to do a food diary which showed how BAD my diet was. From this, I learnt a lot about the sorts of things I should be eating, both before and after training. There are some things that I have now made routine and have included these in the list below. I really believe they have made a difference in how I felt during my tough running days. Blog from REAL BUZZ.

This is written by Scott Overall not me Rob Dale but again and again I’m always going on about for water and more protein. Graham G and I both used Herbalife protein fitness shakes before we did the London Marathon and for training and we both did fine. If you want to try some let me know as I can supply it to you for a discount. I’m trying to lose 10 lbs in weight (all body fat and no muscle loss) in 15 days so I have increased my water, protein, Herbalife protein shakes for breakfast and after training and Herbalife protein bar for snacks… (my target = 10 lbs loss in 15 days) I’ll let you know how I get on!

Written by Scott Overall Scott is a British long distance athlete who represented Team GB at the 2012 Olympics. His marathon PB is currently 2:10:55.

Protein powder

This is very important to the recovery time in between runs. After a session and long run days, so about three to four times a week, in the evening the last thing I have before I go to bed is some protein. During sleep, the body is normally starved of nutrients as it is impractical to consume food then, but this slow release protein means the muscles don’t break down. It has made a big difference to how I feel the next day, and I would really recommend you add this to your diet. It is available to buy online, but just make sure it is a slow release protein.

Protein powder

Fruit and vegetables

There are many athletes I know who take a variety of supplements and vitamins to help with their diet. I tend to stay away from them because I believe that as long as you eat enough of the right things, you can get all the nutrients you need (apart from the protein powder). This is why fruit and vegetables are so important because it’s where the majority of vitamins come from. For instance, did you know a kiwi fruit has more vitamin C in it than an orange?

Hydrate

Okay, so this isn’t technically a food but it is just as important. You are going to sweat when you go running and you’ll be surprised how much weight you will lose from just one run. Now this isn’t GOOD weight to lose, this is just water weight that you have sweated out and it NEEDS to be replaced. After all, nearly 50 per cent of you is water. Hydrating both before, after, and if possible, during your run, will really help get the most out of your training. Water is adequate, but it is also a good idea to have an energy drink like Gatorade to make sure you are replacing the salts and sugars. To get an idea of how much you need to drink, weigh yourself before and after your run and see how much you have lost. For every kilo lost, you should drink 1 litre to replace it.

Avocadoes

Now this might just be a personal favourite of mine! I love avocadoes and they happen to be very good for you. I surprise myself sometimes, because who knew I could actually like something that was good for you? Now you may think that avocadoes are full of fat, and you would be right. HOWEVER, it is GOOD fat – monounsaturates. They can lower your risk of strokes and heart disease. So chop one up and have it in a salad, on toast, in a sandwich, whatever you want!

Eggs

Again, going back to the protein eggs really helps aid recovery. Eggs are a great source of protein. Egg protein is the most complete food protein, because it contains all the important amino acids that you need to repair your muscles after running. Poached eggs are a personal favourite of mine and when venturing to the cafe in Teddington, I can guarantee 90 per cent of the athletes order poached eggs! Poached eggs on toast for lunch, a big dinner and then some slow release protein before you go to bed and you’re on to a winner.

This is written by Scott Overall not me Rob Dale but again and again I’m always going on about for water and more protein. Graham G and I both used Herbalife protein fitness shake before we did the London Marathon and for training and we both did fine. If you want to try some let me know as I can supply it to you for a discount. I’m trying to lose 10 lbs in weight (all body fat and no muscle loss) in 15 days so I have increased my water, protein, Herbalife protein shakes for breakfast and after training and Herbalife protein bar for snacks… (my target = 10 lbs loss in 15 days) I’ll let you know how I get on!

I slipped off the wagon a bit Wednesday 20th August and had a can of Fosters Beer and a glass of red wine and some pretzels and a bagel with turkey late evening which I wasn’t planning on doing (they’re good for protein but too many calories before bed) but the rest has been very clean and my stomach is definitely a lot flatter, less bloated in the morning and my energy levels are great as I'[m carrying around less fat weight.