Whether you’re an elite athlete or a casual exerciser, exercise regimes often require strength, endurance and stamina that necessitates careful planning. Getting the right balance of protein, carbohydrates, vitamins and fluid intake is the main preoccupation for most people who train regularly, but there are other factors that should be considered to make sure the body is fighting fit and well prepared for any arduous bout of exercise.
So StyleNest spoke to Nutritional Therapist Jacqueline Newson for her top training tips and the importance of Vitamin C for maintaining a healthy body when it comes to your exercise regime, and helping you to go that extra mile!
Get your immune system in tip top condition prior to a race
Any kind of extreme exercise is thought to supress the immune system, as well as depleting the body of vital nutrients that keep it healthy. Many athletes are at a disadvantage to start with by not paying close attention to their diet. Depriving the body of sufficient calories to fuel a punishing training programme can leave it severely depleted of the essential nutrients needed to withstand, say, a long distance run; the consequences of this can be ill health and injury. Apart from a well-balanced diet, one of the best options for supporting the immune system is to eat plenty of fruit and vegetables. Not only are these generally rich in antioxidants and flavonoids, but are a vital source of vitamin C, known for its immune supportive benefits. According to research, this is because vitamin C increases the activity of cells that kill off bacteria and viruses as well as having direct antioxidant capacities offering our cells protection against the free radical damage generated during any extreme forms of exercise.
Keep an eye on your heart health and blood pressure
Training your body effectively leading up to a race with regular running is important to build up stamina; this benefits your skeletal and muscular system as well as your heart. Maintaining normal blood pressure, places less of a burden on the heart too. Research has identified that vitamin C could be a simple solution as it has biological and physiological effects that help to relax the blood vessels, keeping blood pressure low. As little as 500mg a day, the equivalent of 6 cups of orange juice could be all you really need to make a difference.
Look after the muscles, bones and tendons that make it possible for you to run
Our bodies are pretty much held together with connective tissue, this makes up our muscles, bones, ligaments, cartilages, skin, nails, teeth and hair. The main component of connective tissue is a protein called collagen which requires vitamin C for its formation. The body needs a constant supply of collagen, but unfortunately fails to produce enough as we age, hence the wrinkles and creaking joints! Getting enough protein in the diet is one way of increasing the availability of collagen but for added insurance including lots of vitamin C will help the body to make it. This means upping the intake of fruit and veggies or taking a well absorbed vitamin C supplement.
Feed your body the right food
Don’t leave dietary changes to the last minute relying on carb loading just before a big run or intense training session to see you through. It may get you to the finish line, but if your body hasn’t been fuelled with sufficient nutrients to keep it healthy to start with you may end up with more injuries than you bargained for and a longer recovery time. Aim to clean up your diet over several months ahead of and in line with your training programme. It’s important to include sufficient lean protein, such as chicken, tofu, fish, meat, eggs, beans and legumes. Swop processed carbohydrates like white bread, pasta and rice for complex carbs like wholegrain pasta, brown rice and wholemeal bread. Add to this a variety of multi-coloured fruit and veggies to maximize on fibre and antioxidants. Cut down on alcohol, caffeine and sugary foods; these have a detrimental effect on both your immune system and your blood sugar balance. Prepare to be amazed at how quickly your energy levels increase and your sleep improves…
Maximise your energy reserves
There are a number of vitamin and minerals required as co-factors to generate energy in the body. These include magnesium, manganese, iron and B vitamins. Iron in particular plays a key role, and is essential for long distance runners in particular, who are often found to be low in iron stores. This form of extreme exercise means they need up to 1.7 times more than a person that doesn’t exercise at all. Female runners have additional needs mainly due to the loss of iron through menstruation. Low iron stores can have an impact on heart function and the immune system, but can also significantly impair muscle function and reduce energy – not ideal from a training perspective. Animal protein is the most well absorbed form of iron but for the vegetarians and vegans amongst us it can also be sourced from green leafy vegetables, wholegrains and legumes. By far the best way to boost iron absorption is to eat plenty of Vitamin C rich foods. Vegetarians are likely to need more than the RDA for vitamin C in order to maintain optimum iron status and should consume vitamin C at the same time as iron rich foods to maximise absorption.
Choose fruit and vegetables with the highest levels of vitamin C
Vitamin C is vital for helping you get ahead of the game, as well a great antioxidant to help your body and muscles recover from a massive stress, such as vigorous training. The key is to make sure you get as much Vitamin C intake as possible by choosing wisely; some of the richest sources of vitamin C are: bell peppers, Sharon fruit, strawberries, cabbage, Brussel sprouts, kiwis, citrus fruits, papaya, cantaloupe, sweet potatoes and tomatoes. If increasing your fruit and vegetable intake is difficult, opt for a well absorbed vitamin C supplement. Nutritional therapist Jacqueline Newson highly recommends Altrient C as being one of the best absorbed forms of vitamin C on the market.