According to Daniel “The main priorities for athletes on training days are to be fuelled and hydrated for training and recover as quickly as possible afterwards by eating appropriate nutritious food. The main nutrient focus is quality carbohydrate and protein foods. Carbohydrate provides the fuel for high intensity exercise while protein is required for muscle recovery, growth and adaption.
Athletes should consider the following key points on training days in order to perform to their best:
1. Have a breakfast that is slow digesting providing a sustained amount of energy throughout the morning. Porridge with Linwoods Milled Flaxseed, fresh berries and Greek yogurt is a good example of an appropriate training day breakfast.
2. Have a quality source of protein at breakfast. Eggs, Linwoods Shelled Hemp with muesli or whole natural yogurt with fruit all provide a good source of protein
3. Don’t go long periods of time without eating. Have a light snack between meals, this can be a handful of nuts and a piece of fruit
4. Are you hydrated? A simple check of urine colour will give an indication of if you are hydrated or not. If your urine colour is a light / pale colour you are lightly to be hydrated, if it’s a dark yellow colour you are likely to be dehydrated.
5. Your pre-training meal should be 2-3 hours before the start of training. For example, if you are training at 19.30 have a medium sized meal at 16:30. Baked potato with tuna and a yogurt sauce is an example of a pre training meal you could have that provides both carbohydrate and protein.
6. If you are rushing to training and need a light snack rice cakes or homemade granola bars with a glass of milk will work. This should be a light meal that is easy to digest providing energy quickly to the body.
7. Bring a recovery snack with you to training. Recovery starts as soon as training ends so make sure to bring a recovery snack with you. The priority is easy to digest carbohydrate to replenish depleted energy stores and a small source of protein for recovery and repair. A flavoured milk and some dried or fresh fruit is a suitable recovery snack to have straight after an intense training session
8. Your post-training recovery meal should contain carbohydrate, protein, vitamins and minerals. You should always aim to eat a recovery meal after training, even if it’s late in the evening. Adding any of the Linwoods blends to your meal will provide an excellent source of vitamins & minerals.
9. Chop up your vegetables and prep your meat before you go to training to save time in the kitchen when you come in from training. This will make the task of making a recovery meal much less hassle.
Suggested training day performance meal plan
• Porridge with Linwoods Milled Flaxseed Almonds Brazil Nuts Walnuts & Co-Enzyme Q10, fresh berries, yogurt and milk
• 1 Tbsp. almond butter with chopped apple
• Green tea
• Quinoa and pomegranate salad with chicken breast
• Cashew nuts with chopped banana, fresh berries and whole natural yogurt sprinkled with Linwoods Milled Flaxseed, Sunflower, Pumpkin & Sesame Seeds & Goji berries
• Medium sized baked potato with tuna or chicken
• Glass of water
• Flavoured milk with a pear and banana
• Homemade burgers with sweet potato wedges and roasted mixed vegetables sprinkled with Linwoods Shelled Hemp
• Large glass of water