Local nutrition expert Paula Mc Elligott give us an insight into what to eat before and after training.

 Before: Wholemeal/rye Toast with Sliced Banana, sugar free peanut butter with Cinnamon.[image animation=”” size=”half” align=”alignright” alt=”” title=””]http://www.killarneyadventurerace.ie/blog/wp-content/uploads/2014/09/toast.jpg[/image]

The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine. Wholemeal toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function

Before: Smoothies Not only are they time-friendly, building your own blend has a bunch of exercise benefits.

For a foolproof formula, use your favourite fresh fruit/frozen berries work best, add a cup of plain Greek yogurt. If you’re buying one , check the label to make sure it’s not made from concentrated fruit juices

Before: Oxygen Juice 1 beetroot 1/4 watermelon.

This juice is great for an energy pick up and feels like you are literally drinking liquid oxygen and energy. Beets are a blood purifier and one of the richest dietary sources of antioxidants and naturally occurring nitrates, which allows more blood flow, it hydrates every cell of your body while also helping to flush out water retention and toxic waste. So drink this juice for long bursts of energy and to get that blood flowing.

After your workout:[image animation=”” size=”half” align=”alignright” alt=”” title=””]http://www.killarneyadventurerace.ie/blog/wp-content/uploads/2014/09/eggs.jpg[/image]

Omelette with Avocado Eggs are a great source of protein and helps aid in muscle recovery and growth. Make a veggie-packed omelette by adding your green leafy veg. Garnish with a few slices of avocado for good fats. Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

After your workout: Stir fried Chicken and Mixed Vegetables with brown rice. Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies and some brown rice for a quick recovery meal.

Author: Paula Mc Elligott

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