Listeners Nutrition Clinic 4

Listeners Nutrition Clinic 4This is the 4th of our Listeners Nutrition Clinic episodes. These are episodes dedicated to answering questions we have received from YOU, our listeners. They are questions linked to YOUR nutrition for your running, performance and personal goalsWe host these episodes every few weeks so, if you have any questions you would like us to answer/discuss in this space then please get in touch with us at hello@runnershealthhub.com.Hopefully the hints and tips we give will help support the individual posing the question…but also give you all some food for thought! The 3 questions we are discussing today are:What should I eat prior to a FAST 5K race?What is the difference between raisins and sultanas and which should I choose for my run training?What food/snacks should I eat DURING my forthcoming 70K ultra run?  SHOW NOTES:(04:39)Q1. What should I eat prior to a FAST 5K race?Outlining some recommendations for someone completing a 5K training run at an easy pace including:Follow an everyday healthy meal plan CONSISTENTLYEnsure a BALANCED intake of complex carbohydrate and protein rich foods and 7-9 portions vegetables DAILYRun a 5K (easy pace) in the fasted state to encourage efficient use of fat as fuel (10:00)Discussing what to eat prior to a 5K race being run at pace:What to eat and how much to eat will depend on the amount of time lapsing between rising and racingIf travel time is to be included (2hrs+ between rising and racing) then a balanced breakfast including complex carbohydrate and protein would be importantEating enough to feel satisfied but not full would be recommendedHaving an additional quick release carbohydrate snack approx. 30-60mins before the race begins would also be recommended to top up blood glucose levelsIf minimal time is available between rising and racing then quick release carbohydrate food choices need to be considered  Foods to consider approx. 2hrs pre-race:Nutrient dense smoothie containing oats, protein powder, almond milk and berriesOvernight oats or porridge with added nuts and seeds or nut/seed butterScrambled egg on brown toastFoods to consider approx. 30-60mins pre-race:BananaMedjool datesRaisinsFoods to consider if short time lapse between rising and racing:Smoothie containing tropical fruit (for example: papaya, mango, banana, pineapple) blended with yogurt, coconut water or milk (almond, coconut, oat)BananaWhite bread toast topped with honey or maple syrup(15:45)Q2. What is the difference between raisins and sultanas and which should I choose for my run training?DID YOU KNOW….Raisins, sultanas and currants are the dehydrated (or dried) version of different types of grapes (that is an easy one that I am sure everyone knows!!)In the US, the term “raisin” is applied to both raisins and sultanas but to distinguish the two, sultanas are referred to as “golden” raisinsInternationally, and in fact, in most countries, including the UK, raisins and sultanas are differentiated by the TYPE of grape and the processing method usedThe most common types of grapes include:Raisins – Muscat, Malaga, Monukka, and Flame, Thomson Seedless…the most common in the US Sultanas – most common one is Thomson seedlessCurrants – Zante...