Quick Recovery Nutrition 1: Smoothie Does It...

Recovery Made Easy....

As mentioned in numerous posts, it is pretty hot here in Geneva and often the last thing I want to consume after a workout is food. I have concocted the following recipes for a quick nutritious recovery snack.


You can give yourself an added recovery protein hit by adding protein powder to either of the recipes. I will often consume the berry shake for breakfast and make it a little more substantial by adding a handful of oats to provide me with slow releasing carbs.

The recipes below make one substantial smoothie and fit in a pint glass.

Recipes

1 Berry Recovery Shake
Banana
6 Strawberries, hulled & quartered
Blueberries, handful
85g Greek Yoghurt
200ml Milk

Put it all in a blender, mix and enjoy.

Nutrition Lowdown
Banana 

A ripe banana contains the ideal carbohydrate formula to replace muscle glycogen before or during exercise. They contain glucose; the most easily digested sugar and is immediatly absorbed into the blood stream for instant energy. They also contain fructose, which is absorbed more slowly providing a steady stream of fuel over time and potassium, which helps keep blood pressure down. Bananas also contain vitamins B3, B5, B6, C, K, beta-carotene, folic acid, calcium, iron, magnesium, phosphorus, and zinc.

Strawberries

Strawberries contain large amounts of vitamin B3, this helps provide the skin with natural protection from the sun.

Blueberries

One of nature's only blue foods. Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.

Greek Yoghurt
Greek yoghurt contains around twice as much protein as normal yoghurt; vital for muscle repair.
Milk
Milk contains many nutrients including calcium to strengthen bones, vitamin E to boost immunity and potassium to protect the heart. Milk is the perfect drink to consume after exercise as the body converts the post-exercise calories into glycogen to deliver carbohydrate straight to fuel-depleted muscles.

2 Cherry Recovery Juice 
12 Cherries, stoned
Kiwi, peeled and sliced
200ml Blood Orange Juice
50ml Coconut Water
1 TSP Agave Nectar

Once again, put it all in a blender, mix and enjoy. Add a few ice cubes for cooling refreshment; I often make this when the weather is hot as the coconut water replaces electrolytes.

Nutrition Lowdown
Cherries
Cherries contain melatonin, a powerful anti-oxidant that is linked to a good nights sleep, restfulness and aiding cell rejuvenation.
Kiwi
Kiwis are hydrating and contain high levels of immune boosting vitamin C and potassium. They apparently contain 10 times more vitamin C than lemons.
Fresh Orange Juice 
This provides a big hit of vitamin C helping to reduce muscle soreness, boost the immune system and haemoglobin levels; important for carrying oxygen around the body in the blood. They are a good source of the antioxidant hesperidin, believed to protect the heart by lowering cholesterol. Oranges also contain vitamins B3, B5, C, E, K, beta-carotene, iodine, iron, magnesium, phosphorus, potassium, selenium and zinc.
Coconut Water
Coconut water is known to be one of the most balanced natural electrolyte sources and is extremely hydrating after an intensive workout.

Enjoy x

Speedy Does It

My new favourite session...

Fartlek, meaning 'Speed Play' in Swedish is by far and away my favourite session for this time of year. In a nutshell it involves injecting fast bursts into a normal slow run. With the heat here in Geneva feeling like Death Valley I have reduced my mileage accordingly and am now focusing my training on 5k / 10k races. Plus I fear I may keel over if I run for over 2 hours...

Why?
Fartleks are the perfect partner to increase your fitness. Through the alternation of fast and slow pace the run enables fast twitch muscle fibres to be recruited, thus ensuring the whole muscle gains a workout.

Fartlek training also helps build speed and strength. I have definitely found this to be the case. My long slow running completed during the winter months to build endurance is perfectly complemented by the fartlek run.

How?
There does not need to be a set structure to a fartlek run. It can be done anywhere whether on a track, trail, park, beach or road. If need be you can run it as a structured session e.g. 10x400m slotted into a longer run. However I find it better to use markers such as bridges, lamp posts, trees etc.

It is very simple, start with a 10 minute warm up then look ahead and decide what you are going to run to at a faster pace. During my runs I alternate my faster paces from a full-on sprint to 10k, 5k and HM pace for alternating periods of time. Often I will sprint between trees and then hold my HM pace for say 2 minutes. Basically you can structure this session by feel and you will never get bored as you can use landmarks or time to structure the workout.

If you are a beginner you can also include intervals of walking. The actual length of a run will depend on your fitness, mine are usually between 3-5 miles.

Have fun x

You Tarzan, Me Jane

Dude, You've been Chicked, now move aside...

“In the battle of the sexes, woman gains her greatest victory by surrendering.” Really? ....Really?  A few run-ins with the opposite sex has led to the inspiration for this post. Now don't get me wrong, this is not some 'girl power', feminist rant on how girls are better than boys, yardy yarda...No, it is my first hand observations on how a few males still view women as supposedly the weaker sex harking back to the cave where we were dragged across the floor by our hair in a fit of male domination and superiority.


I have been privy to several amusing episodes...

Scenario 1: In the Park
Picture the scene, I am approaching mile 11 of my 12 mile training run at long, slow distance pace; around 2 minutes slower than half marathon pace. I have been enjoying the scenery and the refreshing spring breeze blowing off the river. I have been pretty consistent in my pacing and am feeling comfortable albeit the legs are starting to tire. I am on the river path approaching a man out for a jog. I think nothing of it as I catch him up and begin my passing. However, I don't seem to be taking over him; I appear to have gained a running buddy as he has suddenly sped up and is running alongside me. I find this annoying and it has put me off my pace. Naturally my overly competitive nature kicks in and something approaching my 800m pace ensues. My legs despise me for this abrupt change in pace but I will be darned if I don't get past and lose this chump. Suddenly there is a bridge in sight and he strategically decides to cross this rather than race me to a finish line that does not exist... He thinks he has left the 'race' with his dignity intact but as I glance round and smirk at him grasping the edge of the bridge, we both know who really won this battle. Yes good sir, you have been 'chicked'.




Scenario 2: On the Track
My good friend Colette and I were midway through a rather tough session of 4x1200m interval reps on the track. Half way through the second we inevitably caught a guy hogging the inside lane going at a slower than leisurely jog. Those of you who train on the track understand how exasperating this can be. As usual, I made my way into the second lane and passed him. Colette, who was hot on my heels also pulled this same manouevre. As she drew level what can only be described as Usain Bolt-like speed was unleashed by the guy. He left us for dead, both of us left running in the second lane staring incredulously at each other. Was this guy for real? Needless to say, this speed did not last long and half way down the finish straight he stepped off the track, hands on knees looking at us as if to say 'ha ha chickies, victory for me'. Dude, come on, we both smirked at him as we carried on with our repetitions whilst he recovered in a heap on the side of the track.


Scenario 3: In the Pool
A very annoying scenario. every single week I can guarantee that I will have an unplanned race day swim in the pool. The most annoying being when a guy actually changed stroke to beat me. I was happily pacing up and down my local 50m pool working on my front crawl endurance. I see a guy swimming breaststroke in front so I pull out into the centre of the lane to move in front of him. However as I draw level he suddenly realises that I am of the fairer sex and abruptly changes to a rather splashy front crawl. I thought he was drowning at first then groaned inside as I realised I was being challenged. Stepping up the pace we were level up to the end of the pool. I turned and began another length, he stayed and caught his breath. Now was that really necessary??


I am fairly sure that I am neither the first nor the last to experience this kind of bravado and unwillingness to lose to a girl. I think maybe this behaviour stems from the playground in childhood and the ribbing a young boy got if 'urgh, you lost to a giiiiiirl'. All I know is that it is extremely exasperating and in this day and age an attitude such as this is pretty antiquated. Women have gained the right to vote and have equality in the workplace and society....But in the physical domain equality will never completely be reached. I have trained with tons of guys who have no problem with superior female athletes or those that give them a good run for their money....It is just a select few that appear to have a complex.


Therefore a message / plea to the select few...Please let the fair lady pass instead of attempting to bar her way, you will be sure to keep your dignity intact. She has clearly come from afar, maybe she has already ran a few miles and has now caught you up...Either way she is clearly keeping a better pace than yourself. I thank you kind sir.....no a race will not ensue as you will surely lose. Just let her breeze past with the wind in her hair, spring in her step and yourself in the clear knowledge that you are eating her dust, yes my friend, you have indeed been chicked. Have a nice day.