Page 37 - Retail Pharmacy Assistants - October 2020

SPORTS NUTRITION 35 One way many people have been getting through the tough lockdown measures required to curb the spread of the Covid-19 virus is with regular exercise. Even with the stage four lockdown restrictions in Melbourne, many people have been making the most of their allowed one to two hours of outdoor exercise each day. So, as such activity increases, how do we make sure we’re fuelling correctly? As some states and territories return to ‘Covid-safe’ sporting events such as fun runs, how do we fuel to ensure optimal performance? ABy Margaret Mielczarek. ccording to Accredited Practising Dietitian and Accredited Sports Dietitian Christie Johnson from SportsDietitian.com, there are “a few things we need to be mindful of when eating well for an active lifestyle”. The first step is getting the basics right. “Fuelling for activity will be slightly different for everyone,” she said. “But for most people, if they start off with regular eating ... they’ll give their body the nutrients they need, and the energy. “We need a good balance of quality carbohydrates (grainy foods, fruit and vegetables), quality protein (lean meats, eggs, fish, beans, lentils, tofu) and lots of colour – so, veggies, salad and fruit. “If you can include these foods in your main meals then you’re off to a great start. Eating quality food, particularly protein and fibre from carbohydrates, across the day helps keep you fuller for longer, may reduce afternoon or night-time cravings and helps build lean muscle.” When starting to increase exercise or activity, or if you’ve signed up for a fun run or other sporting event with extra training required, Ms Johnson says the key is energy balance, which involves eating enough to meet extra requirements. She adds that this can be achieved by “adding a little more to meals or having a few snacks between meals”. “Eating around training with a little snack before, and a meal or snack after, is also important if you’re exercising for more than 30 minutes at a moderate or high intensity, regularly,” she said. Good snack options she suggests are yoghurt and muesli/nuts/fruit; nut butter on grain toast; fruit and nuts/nut bar; and cheese on crackers. For those who have increased their endurance training or high intensity exercise, “eating a small carbohydrate- rich snack beforehand can be helpful for fuelling well and getting the most out of the session”, she says. Clearly, the last thing you want to do is run out of steam midway through your session. Ms Johnson says examples of carbohydrate snacks suitable for before exercise include “a slice of grain toast with nut butter, a piece of fruit, a milky dink, or some oats”. She also suggests “a meal a few hours before” to fuel a scheduled training session. After training, it’s all about recovery, and this is where, according to Ms Johnson, “planning ahead is really helpful”. “So, if you’re coming back from activity and going straight into work from home, and into meetings, have something you can grab with good protein to eat soon after,” she said. “This not only helps recovery but also reduces the cravings you’re likely to get if you don’t eat for the next few hours. “I like having foods to grab, such as nut bars, milk, Greek or \\\[other\\\] high- protein yoghurt, occasionally a protein shake, boiled eggs, or frittata-style meals you can pull out from the freezer.” how much activity you’re doing ... and your hunger/fullness levels. It’s not uncommon to feel hungry, or hungrier, when you start exercising or exercising more. So, if you’re hungry, have a small protein-rich snack ... That way you won’t leave your hunger so long that you want to eat everything in sight!” Protein powder: do we need it? “For most healthy people, protein powders aren’t necessary,” Ms Johnson said, adding that they can be “helpful if you’re on the go and can’t eat food or don’t have time, or if you need to increase your protein intake and can’t get enough from food”. “When we look at protein powders and the need for them, we need to think about what food is available, when you can eat, and whether you can meet your protein needs with food,” she said. “If you’re looking for a protein powder, check to see if it has 20-25g of protein per serve, has minimal ingredients and less than 10g carbohydrates per serve (unless you’re looking for a supplement for energy, too). “While it’s not essential, I prefer people to choose products that have been third-party tested ... This limits the risk of \\\[the protein powder\\\] containing banned substances, which is important if you get drug tested for work.” TO PAGE 36 “Eating quality food, particularly protein and fibre from carbohydrates, across the day helps keep you fuller for longer, may reduce afternoon or night-time cravings and helps build lean muscle.” How to avoid over-fuelling As participation increases in fun runs and other sports events, information on sports nutrition seems to be also increasing, particularly the importance of fuelling for training or events. However, it’s important to be mindful that you’re fuelling for your specific needs, to avoid over-fuelling. “Overdoing fuelling for exercise can be tricky,” Ms Johnson said. “For a lot of people, eating balanced meals regularly will be enough for them, but some people need to eat more around their exercise for various reasons, such as the intensity of training, their training goals and their energy balance – do they struggle keeping weight on, do they need to maintain, or do they need to lose weight? “My biggest tip for not over-fuelling is to start with planning your exercise around a meal ... Then take note of RETAIL PHARMACY ASSISTANTS • OCT 2020