Sponsored Post: Healthy Foods & Sports Nutrition

This is a sponsored post that contains affiliate links. 

Healthy Foods & Sports Nutrition

There are many healthy foods and herbs that can be used to make fantastic tasting meals, whilst also enhancing sports performance.  Sports Nutrition doesn’t have to be all powders and potions. Optimising sports performance and enhancing energy at the gym starts with a feeling of wellbeing that comes from eating nutritious foods.

Here are some specific foods that you should look to include in your diet, in order to improve recovery and optimise sports performance.

Oily Fish
Oily fish contains high levels of omega 3. Omega 3 is great for optimising memory and other aspects of cognition, and for maintaining healthy cholesterol levels. High levels of omega 3, specifically the part called EPA, are important to have in the diet in order to reduce inflammation. High levels of inflammation are detrimental to recovery from intense exercise, and are generally thought to be bad for health and wellbeing. From cardiovascular disease to depression, inflammation is now thought to be a contributing factor.

Nutritionists recommend a diet that contains high amounts of omega 3 and relatively low amounts of omega 6 to minimise inflammation. Western diets are typically very high in omega 6, with the ratio of omega 6 to omega 3 as high as 16:1. This is extremely high when you consider how human beings evolved eating omega 6 to omega 3 at a ratio of 1:1. 

To re-align this ratio of omega 6 to omega 3, contrary to what dieticians and nutritionists told us 10 years ago, we are now encouraged to avoid vegetable oils high in pro-inflammatory omega 6.

Medium and Low Glycaemic Index Carbohydrates
The Glycaemic index is a measure of how fast a particular carbohydrate is absorbed by the body, and how much it increases blood sugar level. The index is on a scale of 1 to 100, with glucose having a Glycaemic Index (GI) of 100. 

Consuming foods with a high GI can potentially lead to conditions such as diabetes if consumed on a regular basis, and in large amounts. Foods with high GI also tend to be more refined and contain less nutritional value than medium or low GI foods. High GI foods can also lead to inflammation, unless consumed immediately after exercise.

Opt for whole-wheat carbohydrate sources over white versions. Other good sources of carbohydrate include; quinoa, barley, oats, sweet potatoes, squashes and buckwheat.


Raw Honey
Raw honey translates to unrefined honey. Once honey is processed, it contains far less nutritional value. The difference between the two types of honey is quite shocking. Whilst raw honey is considered good for you, processed honey may contain added sugars or corn syrup and contribute to excess inflammation rather than alleviating it. 

Herbs & Spices
Nature has provided us with so many herbs and spices that are incredibly good for our bodies. Not all of them taste great however, and aren’t going to go down too well if they are added to your next Sunday roast or stir fry.

Gingko biloba is a type of tree that is cultivated and used in herbal remedies, although it is now used in desserts and other dishes across Asia. Studies suggest that it has anti-oxidant properties and is a natural ‘nootropic’, promoting brain function and decision making. It may also enhance exercise or sports performance, possibly by enhancing blood flow throughout the body.

Turmeric is an amazing spice that is used in many traditional Indian dishes.  Turmeric is even being researched as an element of bowel-cancer treatment and has been shown to enhance recovery in endurance athletes. 

Himalayan salt
A final, simple way to enhance a typical Western-diet, is to switch from table salt to pink Himalayan salt. This is another example of eating foods in the original and unprocessed form. Himalayan salt contains a range of electrolytes that have great health benefits. It includes magnesium which is fantastic for reducing muscle soreness. Table salt, on the other hand, contains just sodium and chloride and if consumed in large amounts it can lead to high blood pressure.

Summary
Eat foods in their raw, unprocessed form whenever possible. Avoid high GI carbohydrates except for after exercise. To benefit both health and sports performance, try consuming lots of anti-inflammatory foods and spices such as turmeric. 

I received compensation in exchange for allowing this article on Sports Nutrition to be posted due to the affiliate links. 

Hooray! *Goes online and enters another race with the money*

Best Triathlon Tips: Lessons Learned

• Nothing beats local knowledge. Recce-ing the bike course and chatting to the marshals beforehand can give you some really good inside information. Even if it’s just ‘DON’T use the portaloo 3^rd from the end.” 
• Weeing in your wetsuit really does warm you up.

I'm in this picture somewhere. Concentrating.

• I can’t wee in my wetsuit if I’m moving. Avoid me if I look like I’m concentrating.
• Cracking the bike was all about practising. And practising. And practising. Even if it feels like I’m getting nowhere (If I’m on the turbo I probably AM getting nowhere) then keep at it. It’ll come.

Always know where the photographers are so you can avoid looking like THIS

• I still haven’t cracked the swim. I’m very definitely backpack and need to sort this out. 
• Open water swim starts are like WWE smackdowns. But with actual punching in the face. And no rules.
• Doesn’t matter how much I practise running off the bike I will always spend the first mile stumping along like a pirate with 2 pegs. I haven’t had a brown accident (well ... almost never). It’s just how I run the first mile off the bike. 
• My arse will always hurt no matter how long or short the bike ride. Apparently it will toughen up but I’m not sure I want a ‘tough arse’. 

My wetsuit pics are ALWAYS horrible. 

• Swimming in a lake feels cleaner than swimming pool despite the fact I KNOW that ducks do not get out to poo and fish do not get out to die. 
• It doesn’t matter how much lube you use. It is never enough. 
• Portaloos at triathlon starts are even worse than at running race starts. But not as bad as ‘halfway through ultra’ loos.
• Always take a hole punch to a race.
• I mustn’t be intimidated by all the posh bikes. At least 25% will be ‘borrowed from a mate’. 
• Someone will always be DQd for nudity at a race. 
• It is IMPOSSIBLE to carry your bike quietly through hotel corridors at 5am before the start of a race. 

Pump It Up Dry Shower BodyWash Review: Using the Husband as a Guinea Pig …

Pump It Up very kindly offered me one of their Raspberry Fresh and one of their Coconut Dry Shower Body Washes out to try for free. I agreed to write a post on the bodywash with the proviso that I would write exactly what I thought and if I didn’t like it then I would say just that. I wasn’t paid.

I wasn’t sure what to expect of the product. I’d had visions of some sort of antibacterial style wash that smelled of pine fresh toilets and medicine cabinets. But when it arrived I was pleasantly surprised. The 2 fragrances were ‘Raspberry Fresh’ and ‘Coconut’. And surprisingly both of them actually smelled of those. NICE versions of those, not air freshener versions. 

I tried the Raspberry Fresh out on ‘Just home from work’ Sarah. It pumped out a handful of frothy foam and I rubbed it around my neck and under my arms. “You smell nice” said 6 year old. Initially it felt sticky but only for a few seconds and it dried quickly, leaving a subtle fresh fragrance. 

However, I didn’t need this for ‘Just home from work and office dirty Sarah’. I needed this for 24hr races, post-triathlon and trail marathon dirty Sarah. And I needed to smell clean enough so I’d be let into KFC for my hard earned pieces of chicken dipped in orange crunchy bits. And chips. 

Now I’ll understand if you think this next bit is awful. I understand why this isn’t a) hygienic b) kind and c) grounds for a happy marriage. But it was a damn good test. 

I dragged the turbo trainer out, stuck the bike on it and did an hour of one of Coach Mary’s turbo sessions which are (whatever she says) designed to leave the victim with jelly legs and in a puddle of sweat on the floor. Suitably jellified, sweaty and smelly I removed my revolting kit, gave it to the hungry washing machine and applied a liberal coating of Raspberry Pump It Up. 

I then crawled into bed with the husband.

“Did you have a good bike session? I didn’t hear you have a shower”, he innocently said.

I lied, crossed my fingers and said “Oh I had a quick splash.” And waited for the comments about the smell. There were none. It seemed that Pump It Up had done exactly what it had supposed to. 

Since passing the Husband Test, I’ve used Pump It Up several other times and in challenging situations:

• When crewing a 24hr runner, I’ve given them a liberal application. As well as helping with the smell it’s also apparently quite refreshing.
• After a half iron triathlon, a quick swish round so I’m allowed in the shop to buy myself an ice cream.
• After lake swimming. It didn’t entirely remove the duck poo & mud moustache (Brownlee tri) but it certainly made me smell better. 

I like it and I’ve used it enough to be convinced that I’ll be buying it in the future. I’ve spent a lot of this year camping after running and it’s been brilliant for times when a shower isn’t an option. 

Benefits:

• It doesn’t smell like a discarded gym sock –  it’s a nice, fresh fragrance.
• I feel fresher when I smell better. Sometimes at a 24hr or endurance event, there isn’t the option of a shower mid-race and it’s nice to have a product that makes me feel a bit cleaner … if I’m not!
• It’s foamy not watery so easy to apply. 
• It fools husband into thinking wife is not in fact a stinky cow who didn’t have a shower in order to use him as a guinea pig for this product.
• Fools KFC & ice cream shop enough to let them let me in after races to get to the food.
• No towel necessary. 
• Kills the bacteria that causes body odour - doesn’t just cover it up. 
• PH balanced, paragon & alcohol free.
• Variety of fragrances including: coconut, raspberry, mandarin, mint & lime …

Downsides

• Doesn’t get all the duck poo off after lake swimming (probably a high ask).
• Slightly sticky initially.
• One size bottle – travel size might be good. 

Pump it Up is available from Boots and each 150ml bottle costs £3.00 each. 

Order it here

Equinox 24: WINNING AT NOT TOUCHING HER FEET

So ... I supported a friend on her very first ultra marathon last weekend. She was awesome.

So awesome I appear to be completely unable to write about it so instead have split it into ‘wins’ and ‘challenges’. 

Wearing same clothes. This was NOT planned ...

Wins:

• Not having to touch her feet.
• Being (and I quote) ‘Best Pot Noodle Maker Ever’.
• Keeping her fed and watered. And not eating all her food when I got bored. Although I *may* have finished the cocktail sausages. 
• Being Best Support Ever as even after she’d told me about her gross, leaking feet I still lent her my Hoka trainers.

Lots of good running

• Not having to run up That Hill.
• Doing ‘galloping’ in the DryRobe. Both of us. In the same DryRobe. And NOT falling over.

Galloping. 

• Coordinating clothes. Whoops. 
• Getting to be very, very proud of my friend and being on the lap with her when she crossed into Ultra and her longest distance ever.
• KNOWING that she’ll remember her pride when she did it and forget the sore feet and be ready to enter another one. Whatever she says right now. 

Stuffing all available pockets with cocktail sausages. Good plan. 

Challenges:

Finding the balance between wearing ALL the clothes and being able to move forwards

• Not eating all her food.
• Timing it right so someone else was there when she needed Foot Help.
• Not eating all her food.
• Timing it right so someone else was there when she needed Foot Help.
• Not eating all her food.
• Timing it right so someone else was there when she needed Foot Help.
• Stopping self saying “I’m SO proud of you.” ALL THE TIME. 

Support Sheet for Colleagues of Runners: Working With a Runner? We Can Help

Introduction

How do you know your colleague is a runner? They will mention this or their multiple marathons, races or horrendous feet within 20 minutes of their introduction into your working environment. You may also be able to spot strange tan lines and broken or missing toenails depending on the strictness of the uniform in your workplace.  

Conversation & Your Runner

Be able to engage in a debate about:

• Why everyone should start running.
• Whether running is good for the joints.
• Whether obstacle runs are real races.
• Chia seeds, quinoa and why beetroot is a superfood.

Learn why you must never use the follow lines:

• “There is a valid place in running for Fit Trainers”.
• “Headphones should be allowed in road races.”
• “‘Born To Run’ isn’t a very good book. And ‘chia’ is a made up word.”

What the safe phrases are. These include:

• “So have you ever had a blister? Have you any pictures of your worst one?”
• “So what’s your 5k PB? What’s the secret to a fast 5k?”
• “So trainers ... what’s your choice of trainers. What would you recommend?” 

Walk Identification

Be aware what sort of walks to mention. DO mention the stiff legged smug ‘Marathon’ walk. Do NOT mention the ‘undercarriage chafing’ walk. Refer to Guide Sheet A to be sure of identifying these correctly. 

Snack Allowance

• Designate a team member to keep the snack box key. This must at all times include flapjack, chocolate and fruit. The runner must NEVER be in charge of the snack box but may be allowed to choose items when supervised. 

Things to Watch For

• They hoard toilet paper. Be aware of this. Do not take action until the desk drawers won’t shut. 
• Be prepared to inspect medals and belt buckles. Do not use subjective comments like “Valerie’s Race For Life medal was bigger than this.” Instead try to stick to generalisations such as “Nice bling!” and “Great job!”
• If they are injured, they will be irrational, grumpy, and basically all of the 7 dwarves of running. You may want to suggest they work from home on these days. 
• Ensure there is a ready supply of rubber bands that will double as hair ties. DO not allow your runner to get anxious or they may start to develop pre-race behaviour which involves binge drinking coffee, pacing and going to the loo multiple times. Also ensure there are always a minimum of 4 safety pins within eyesight of the runner as this will alleviate anxiety. 

DO:

• Give them a 5 minute slot after every weekend to allow them to talk about their races. This will allow them to be able to boast about the races but within a time slot which means you can back to actual work. Failure to ask may result in: sulking, constantly talking about weekend activities, passive aggressive facebook statuses about ‘How No-One At Work Understands Me’. Failure to set a time limit may result in: talking about running all day, encouraging other innocent staff members to take up running. 
• Keep a spare deodorant in case of emergencies. Everyone is allowed to forget once in a while but this should not be encouraged. Likewise babywipes in case of shower failure. 
• Learn what a fartlek is and why you must not laugh at this term. Smirking is allowed.
• Mark race dates in the team calendar and remember to ask to see the medal / finisher line photo. You need to do this within 15 minutes of the runner entering the office after the race weekend to stop a) Sulks b) Tantrums c) The runner spending all day on company time on computer entering races to alleviate post-race blues and sulking because s/he hasn’t had a chance to tell anyone about their race. Also ensure the lift is working on these days as otherwise 15 minutes may need to be set aside for stair navigation. 
• Meetings should finish promptly and preferably before the hour as the runner will have to maintain full use of their lunch hour to fit the longest run in possible in the time and will have complicated timings for each section such as: Chair to bathroom (3 mins or 7 mins if can’t avoid talking to Clive from accounts). Change into run kit (3 mins). Shower after run (6 mins). And will have diligently added these up to work out MRT (maximum run time). Meetings that run over will eat into MRT and may cause anger issues although the late minutes of a meeting may be a good time to get a runner to agree to a task as they will agree to virtually anything to get out onto their run on time. “Secondment as post boy? Sure.”
• They may occasionally fall asleep at their desk. Ignore this and let them sleep instead focusing on all the additional working days you’re getting from them not being sick. And focus on how glad YOU are that they’re doing all this energetic stuff and you don’t have to.
• London is NOT the only marathon. And it is NOT the longest marathon. Please refer to appendix A: Running distances and their names. Please note that Race For Life does not appear on this. 
• Ensure you separate a tapering runner from any ill colleagues. Do not allow sneezing within a 10m radius as this can actually cause an entire seasons worth of sulking and years of stories about “I would have run a sub 3hr marathon if only I hadn’t caught Julie from payroll’s dreadful strain of French flu...”
• Understand why it’s ok to spend £20 on a pair of socks. 

DO NOT:

• Never EVER mention the Race For Life in the same breath as a marathon. 
• NEVER ask them if they did a negative split unless they volunteer this information.
• Never EVER use the phrases “So you went out too fast?”, “You didn’t train hard enough” or “You just weren’t really trying.” These may result in bitch slaps from their puny runners arms. These won’t hurt but you may spill your coffee. 
• Do not let them practise snot rockets in the office. Do not let them practise sprints in the office. Do not let them practise beer miles in the office. 
• Do not limit toilet breaks the day after a race and never underestimate the effect that multiple gels can have on a runner’s system. Note: See Appendix B, toilet paper stocks. 

Managing Multiple Runners

Be aware if you have more than one runner in your team you will have multiple actions: 

• Suggest running talk be kept to break times (otherwise this can impact meetings and disrupt team time with jargon involving splits, yasso 800s and other made up running terms. 
• Schedule lunch times and start times to eliminate shower wait time and the aroma of stinky runner in the office.
• Implement rules from the start ensuring dirty kit can NOT be kept under desks. This includes trainers and heart rate straps.
• Absolutely no encouraging each other to enter races on work time and using work computers.
• Allow 2 pieces of running memorabilia per desk maximum.
• Do NOT allow them to talk to customers about running. 
• Encourage them to buy new kit. New kit is expensive and will encourage productivity as they strive for their targets for extra bonus. 

Benefits of Encouraging Runners into Your Working Environment

• Runners will tend to have less sick days. Sick days from work will mean they can’t train. Not training will mean they will get slower. You may need to tell them to go home when limbs are hanging off and they are a germ factory. 
• You will find them useful at figures after years of working out paces, speeds and whether a 6:43 min/mile will get them a course PB. Utilise this awareness of figures for straight-line projections and monthly targets. 
• High boredom threshold after all those hours pounding out road miles in marathon training. Great for data entry and spreadsheet creation. 

Managing Special Occasions

Be aware that the runner’s anxiety may spike during special occasions especially if there is a birthday and cake or chocolate is given as a gift or brought in by colleagues. The runner’s will power is never amazing and you may experience a swing from “I deserve this I ran 14 miles last night” to “I must NEVER eat sugar. I am a toned athlete whose body is a temple.” Both of these emotions may be seen in the same runner within the same hour.

Also be aware when booking a team meal that for runners coming up to their A race, the nominated restaurant needs to have the following menu sections:

• Sugar-free
• Gluten-free 
• Vegan 
• High fat
• Low fat
• Superfood

And for runners who have just completed their A race the menu needs to have: 

• all-you-can-eat-buffet 

(Your runner may tell you they need “Alll the food” and they “Totally Deserve This.” Just nod and agree.)

First aid 

• Keep corn plasters and Vaseline on hand.  Understand why Vaseline is a necessary addition to the first aid box. Understand why chafes are the ‘invisible piranhas’ of the running world. Why blisters should mean an extra 3 days annual leave. Dog attack counselling. Debate groups for why cyclists should be allowed to share paths. 
• Snacks. These are also classified as First Aid. See Appendix C.
• Post Race Blues. Be sure you can identify the signs of this particularly after a DNF or a big race. If unmanaged this may lead to your runner trawling race pages in search of The Next Big Race, loss of running motivation (and associated benefits) and general grumpiness.  

Summary

Your runner should be a valuable and contributing member of your workplace, so long as you are careful to follow the rules laid out for your and their safety. So long as these guidelines are followed you will have a dedicated team member and an employee you can guarantee will strive for their salary if only to feed their increasing trainer and race entry habit. 

Daisy’s Story: Please Don’t Leave Me in The Car

As usual I was in the back of the car. I could see out of the windows but they were all closed firmly. I had to sit in the back and sulk. I wasn’t even allowed on the seats.

Sarah had been out but had left me locked in the car and I had swapped glances with the others like me. Stuck in the back of the cars waiting for their owners to return. Not allowed out in the fresh air. It was hot and stuffy in the car.

I watched her walk past the car without a backwards glance. There were others like me, out with their owners enjoying the paths and the grass. But here I was. In the car. She even had an ice cream. Did I get one? Of course not.

I sulked for the whole drive back to the hotel room but perked up when we got there in the hope of going out with her for a breath of fresh air, to have a quick look around and a chance to explore. New smells, new sights ... but I was just taken straight to the bland hotel room and put in the corner. 

*Huff* I was in WALES! And I hadn’t even been allowed out once. I had to look at the mountains through the car windows. I hadn’t had so much as a sniff of the sea air. No going on the beach, no exploring the paths, nothing. 

We had an early start the next day and she faffed about, carrying bags around and sticking stickers on herself. I even got one. At least I’m getting SOME attention. And at least mine was mostly straight. She’d managed to stick her own to the chair, to her fingers and had even had to colour in the middle of the ‘3’ on her leg with a pen after she couldn’t get it off the chair. Nice look, Sarah. Nice look. 

As Sarah shut the hotel room behind us, I spotted a few others with their owners. We were all being held tightly – no chance for a rest or a quick explore, we were being taken straight to the cars. 

Then it was back in the car and we were driving to the start between the mountains. Why were we DRIVING again? We could be out in this, racing in between the gorgeous mountains, pink and purple with heather. The roads were winding and twisty and you could see white mist over the lake.  It all looked very still and serene. No indication of the flurries of movement and excitement to come.

Sarah parked up in a field full of cars and I looked around. There were others like me everywhere! Some being carried, others moving gracefully next to their owners, some still waiting to be let out of the car. It was so exciting!!! 

Sarah exchanged a few words with a friend who quite by chance had parked next to us. I looked out of my window and spotted the other in her friend’s car. We exchanged excited looks! Soon we’d be able to get out of the cars and get going!

We went together into the park. I was on my very best behaviour – I didn’t want to give Sarah any excuses not to take me out for the chase. I stayed quiet and moved smoothly next to her, letting her guide me to where we needed to be. She showed her number to the guard on the gate and he checked my number and we were both let through together. 

Our matching numbers were on a post and we went up and I rested against the one next to our space. She was faffing about with bags and shoes and food but I kept calm. It would soon be my turn to explore these beautiful mountains with her. 

The park (or ‘transition’ as she called it) was on a lake edge so we had a view across the people with their others and down across the length of the lake, bordered by mountains on either side. It was incredibly beautiful. But the lake was also stone grey and chill looking. Sarah would be swimming. I didn’t envy her that – the speed and beauty of the paths would be enough for me. 

There were a few announcements over the tannoy telling number 489 that their Other has been moved. It hasn’t been lost or stolen but racked in the CORRECT place. A few giggles. Race number 489 kept quiet and didn’t own up. I hope they found their Other.  

Sarah was quiet too. Quiet and nervous. She was in her wetsuit but soon it would be time for us to play and we would be flying across the hills. Drums played as she walked to the start. It made it very atmospheric and as though she was walking to her doom in the slate grey water. The drums of Bala calling her to take her place in its chill water.

She took a long time. A LONG time and then suddenly she was there. Gasping with the cold from the lake water and with a mark where she had been hit in the face by another swimmer. Quick wetsuit off, trainers on and we were off. 

A lot of others like me were already gone – out on the roads, enjoying the chase and the flight and the cool fresh air. It was so beautiful out here. We’d driven these roads the day before but it all feels different in the car, the stale car air doesn’t compare to the wind flying past and being out among the Others and the mountains. All chasing and flowing in a pack, changing positions, sometimes surging ahead, other times letting others pass.  

It was wonderful being out and part of the joy was that the whole route felt fast and quick. Others coming the opposite direction looked as though they were always climbing but it never felt that steep when we did it The way out to the turning point felt a long way despite the amazing views of the mountains and the lake glimpsed between the trees. 

Despite the thrill of the chase and the freedom there were plenty of pairs walking. A man passed us and his Other was making a strange noise, which increased in volume until they stopped at the side of the road. What bad luck on such a beautiful day.  

We overtook a girl with a sleek, quick looking Other which is always satisfying but we got to the turnaround point just behind someone who was very wobbly. We were turning to the right and I didn’t like to overtake her on the inside as but 3 Others who I’d previously overtaken weren’t so courteous and came up the inside. She apologised after I went past for her slowness, but there’s no shame in being careful. Sarah was dreading the way back as the cyclists coming the other direction had made it look so tough, but we flew up the hills and found them hardly enough to trouble us. The views across the mountains and the fun of the case and the race worked its magic.

The route was glorious and the weather perfect. There was a sneaky headwind on the way back that stopped me enjoying the down hills as much as I’d have liked to and meant I’d had to work to maintain the speed on them but the surroundings were beautiful. In fact I was too busy looking at the mountains that I ran over a massive piece of roadkill. Thump thump. I tried to ignore the fact that I had to go back in the car with this splattered on me later ...

Coming back towards the transition area, we were passing people who had dropped their Others off and were running and already coming up to the 3 mile mark. Wow ...! There really were some speedy pairs out today!

We slowed down coming towards  the transition and Sarah bounded across the line on the road and managed to get her feet untangled from me and avoided a floor level dismount and we ran through to our spot. There was no space as the others were jammed up close and had taken over our spot! The cheek! 

But we found some room and I had my well earned rest while Sarah went out for a run. Always rushing about. She was back in not long and I heard her muttering about PBs and pints of beer but I didn’t care. I’d had my ride. It was good. For those mountains and that chase through the roads I’d even forgive her for leaving me in that stuffy car while she recced the triathlon route. 

Now just to get this roadkill off my tyres.