Get Race Ready with SOBEYS

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Get Race Ready with Sobeys – This Week: The Importance of Good Nutrition

Race day is around the corner! Whether you are running for fun or striving for a personal best, nutrition is an important part of your training. Let’s take a closer look at what foods will help you fuel up for the big event.

Boost your energy with healthy foods in the weeks leading up to the event. Follow these simple suggestions to make the most out of your meals:

  • Include foods from at least 3 of the 4 food groups from Canada’s Food Guide at meals. This helps balance protein, carbohydrate and fat. You can find a copy of the guide at hc-sc.gc.ca.
  • Have snacks that include foods from 1 or 2 food groups. Plan ahead and put snacks on your grocery list so you always have healthy choices on hand.
  • Plan to eat every 3 to 5 hours. This will give you energy throughout the day.
  • Limit foods that are higher in fat, sugar or salt, such as sweets, chips and fast food. Save these for special occasions.

On the day of your event, your pre-race meal will give you the fuel you need to run your best.

  • Fruit and crackers
  • Dried fruit and yogurt
  • Fruit, cereal bar and juice
  • Muffin and milk

You may have heard the term “carb loading” and wondered whether it’s something you need to think about before your run. Endurance athletes (think half marathon or triathalon) often eat more carbohydrates in the days before a race to build up the energy stores in their muscles. These energy stores, called glycogen, help athletes get through an event with less fatigue. But carb loading isn’t necessary before a 5 kilometre run. Instead, focus on eating healthy every day and choosing the right pre-race meal on the day of your event.

Hungry for more? Contact Sobeys Dietitian, Chelsea Allen chelsea.allen@sobeys.com. She has a world of healthy ideas to help you eat better, feel better and do better.

Like Sobeys Dietitians on Facebook and follow @sobeysdietitian on Twitter for tasty recipes and helpful nutrition tips!

Find the Sobeys location nearest you by clicking here

 

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Get Race Ready with Sobeys – This Week: The Importance of Staying Hydrated

With race day getting closer you may be using this time to train for the upcoming 5K Fun Run. While training is important, you can’t forget to think about hydration as proper hydration is needed for best performance and also your safety.

Most people need to drink 2 to 3 litres of fluid a day to stay hydrated, and to keep the body working properly. During exercise we often sweat which is our body’s natural way to cool itself down when our internal body temperature is rising. Fluid lost from sweat during exercise needs to be replaced in order to stay hydrated. Water is an effective and calorie free way to quench your thirst

Adding some flavor to your water can help make it more appealing and help keep your taste buds from losing interest.

  • Add some fresh or frozen fruit, veggies, or herbs to your water. Cucumber, basil, mint, watermelon, and berries can do the trick
  • Slice some citrus fruit (lemon, lime, orange) to give your water a fresh zesty taste
  • Freeze berries in ice cubes and add to your water

Water is the best choice for staying hydrated before and after exercise. However, the recommendations for what to drink during exercise depend on how you are training.

  • If you are training for 60 minutes or less of if you are training at an indoor facility water is usually your best choice
  • If you are training for more than 60 minutes, you sweat a lot and notice cakey white salt lines OR if you are training outdoors during hot and humid weather, than sports drinks are recommended during activity

In addition to providing fluid for hydration, sports drinks also provide sodium and potassium, two minerals that are lost when you sweat. Normally we get sodium and potassium from our diets, but we can’t replace these minerals lost in sweat quickly if we drink only water for hydration in these scenarios.

So is there any harm in consuming sports drinks when water would be enough? It’s best to choose a sport drink only when you need it and go for water otherwise. Why? In addition to sodium and potassium, sports drinks contain sugar and calories that aren’t needed in less intense activity.

Excessive sweating and inadequate fluid intake can result in dehydration.

Symptoms of dehydration include:

  • dizziness, confusion
  • excessive thirst,
  • dry mouth/tongue,
  • fainting,
  • decreased urination,
  • dark or bright yellow urine,
  • weakness,

It is important that if you have any of these symptoms that you seek immediate medical attention to treat dehydration.

Hungry for more? Sobeys Dietitians are available at select locations in Ontario and have a world of healthy ideas to help you eat better, feel better and do better.  Like Sobeys Dietitians on Facebook and follow @sobeysdietitian on Twitter for tasty recipes and helpful nutrition tips!

Find the Sobeys location nearest you by clicking here

Sobeys Dietitian – Colleen Miller MHSc, RD, CDE