Are you training for a marathon, 5 or 10k?
To achieve maximum performance, you’ll need to go beyond the 3 meals a day approach. Active people need fuel throughout the entire day: plan small meals and snacks roughly every 2-3 hours, ideally timed around your training sessions.
Quality over convenience
Before you reach for the chocolate bar or fast food, remember this period of increased energy density is not an excuse for empty calories and junk food. Between meal snacks can supply up to 30% of daily energy intake and therefore should be of good nutritional quality (containing carbohydrate, fat, protein, micronutrients and antioxidants). Try plain organic yoghurt with nuts, seeds and berries, oatcakes with hummus or nut butter. Well-planned, frequent-eating occasions of nutritious foods and fluids must be prioritised in order for you to achieve maximum results. This approach manages your blood sugar levels so you don’t fall into energy dips and spikes during the day, promoting good mood, concentration, balanced weight and fuel for your muscles.
Stellar Health's top tips:
Remember, when everything else is equal, nutrition can make the difference between winning and losing.
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