Story added: 6th April 2017

Sports Performance Specialist Rob Sears compiles seven of his top nutrition tips

A good training plan doesn’t just end with the miles pounded on the streets or in the gym – watching what you eat or drink can have a big effect on your running. Rob Sears, a Sports Performance Specialist by trade, and a previous Run Norwich participant, has compiled seven of his top nutrition tips. 

Name: Rob Sears

Age: 35

Lives: Norwich

Run Norwich experience: 2016

“With under 5 months to go before the big day, thoughts will be turning to training – you may just be starting, a few weeks into your own programme or for the more relaxed of you, out there – a non-starter who will start ‘next week’ . Either way, hopefully by now you own a good pair of trainers and some proper running gear to keep you comfortable.

Good training and running gear is important, however, your nutrition is key to success in training and on race day. When I first talk about nutrition with runners it is normally met with a roll of the eyes and followed up with: “My nutrition is pretty good most of the time!” In my experience, most people struggle with nutrition – it is not as simple as a spaghetti pasta bake the night before. Fuelling your training requires careful preparation and time. The rewards for doing this are massive.

Good nutrition gets you the best results from your training and racing, aids recovery and leaves you less susceptible to injury. Whether your goal be to beat a personal best or simply to finish (and enjoy the free beer at the end) I have put together a few simple ideas:

Protein

Protein slows down digestion of carbohydrates, it reduces the glycaemic index (GI) of your meal and it encourages energy to be released slowly and steadily instead of in a quick burst. Made up of amino acids, protein repairs muscles after a run, builds and maintains muscle, transports nutrients and boosts your immune system.

The ideal amount of protein to eat is between 1g and 1.5g per kg of body weight. Be careful – the optimal amount for your body to use in one sitting is 30g of protein so plan meals carefully.

Sources – Meat eaters: Chicken, turkey and red meats, fish, milk Greek yoghurt, cheese Non-meat eaters: Beans, lentils, nuts, tofu, soy, green leafy vegetables.

​Drink Up

Water helps your body regulate temperature, remove waste products from your body, aids the lubrication of joints and helps to flush out the damaged cells that build up during running.

The normal rule of thumb is to drink 2-3 litres per day and increase this if you are exercising more than 1 hour. Hydration is key to runners but if you struggle to drink lots try adding fruits and herbal tea bags to infuse your water.

Sweet potatoes

Sweet potatoes are a huge favourite of runners. They have a low GI which we know means slow release energy without blood-sugar spikes and it has anti-inflammatory benefits and strengthens the immune system. The sweet potato also contains half your RDA of vitamin C.

Simply switch regular potatoes to sweet potatoes and if you are heading out for a meal most menus now offer sweet potato fries as an alternative to chips – a perfect accompaniant to chicken, salad and water!

Bananas

This healthy source of carbohydrates is easy to digest and comes in its own convenient wrapper! The potassium in bananas lowers blood pressure and helps prevent hypertension.

An interesting American study showed that half a banana every 15 minutes held the energy at the same level as leading sports drinks. Add a banana to breakfast, take one with you on a long run or have it with your post training shake or meal.

Bin the rubbish

If you have a family to feed then the likelihood is you are surrounded by foods which wouldn’t make the meal plans of athletes! Regardless of whether your family/housemates are running Run Norwich too, eating less processed, salty or sugar dense foods, unhealthy snacks and treats will be better for everyone. Next time you do your food shopping – walk the aisles with a clean eating kitchen in your mind. Reduce the high-sugar, high-fat foods – if you don’t buy them they won’t be at home and there is no temptation within easy reach.

Seeds 

Underestimated by athletes for many years, these tiny powerhouses are seeing a resurgence in popularity. Being nutrient dense and easily absorbed by the body they provide a delicious and nutritious addition to any meal as well as providing vitamins and minerals and a whole range of benefits which not only help your running but your general health and wellbeing also.

There are plenty of fantastic seeds and mixes on the market. My personal favourites are flaxseed, pumpkin, chia, cacao and hemp. I add a table spoon of all to my oats and mix it with pineapple and yogurt for a power packed breakfast.

Bonus tip: keep it simple!

Before a run, eat foods that are easy on your system – low in fat and fibre, and high in carbohydrates. This will boost your energy without upsetting your stomach. Work out the best foods and the best timing for you.

Did you find this useful?

For more information please visit my website or email me directly at [email protected].”

The opinions expressed in this article are the author’s own and do not necessarily reflect the view of Run Norwich and its organisers.