When you exercise hard, your body burns the stored glucose¹ in the muscles called glycogen, which is limited to about 1400 KCals. You need to replenish this glycogen by eating complex carbs, essential fats and plant proteins after the workout. Otherwise muscle loss may occur during the following workout. Intense workout produces lactic acid in the muscles, a cautionary warning of muscle fatigue. With good hydration, deep breathing, high quality diet and regular endurance exercises, you can increase your lactic acid build up limit.
Supplements are important, especially when you are exercising at high-intensity. Antioxidants like Vitamin C, Vitamin E and Alpha-Lipoic Acid are great anti-inflammatories. B vitamins are essential for energy and a deficiency can be detrimental to your endurance as well as lead to fatigue. We suggest a naturally fermented(Tempeh, Natto & Miso), whole food source which your body can easily absorb.
Get enough protein but not too much. protein doesn't provide a lot of fuel for energy but you need it to maintain your muscles. Getting too much protein can put a strain on your kidneys. Instead of protein supplements , eat high quality protein, such as fish, free range chicken, nuts, beans, and eggs. Remember that protein is not just about quantity but about quality.
It is quite common for athletes (especially women) to be deficient in iron, which could slow you down and increase your risk of injury. So be sure to include plenty of iron-packed products like edamame, chickpeas, lentils and tofu.
It is important to replace electrolytes, especially if it is hot. Avoid sugary energy drinks as they are loaded with sugar, preservatives, colourings and artificial flavourings. Instead, opt for coconut water, or make your own mix adding a pinch of Himalayan salt, juice of a lemon and honey to a bottle of water.
Most top athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.
Boost your antioxidants wherever you can. Load up on dark leafy green vegetables, fruits and veggies, acai berries and chia seeds. Chia seeds are an excellent choice for runners as they help with endurance.
Lentils, Quinoa, Edamame, Almond flakes, Spinach, Free Range Eggs, Roast Chicken, Smoked Salmon, Avocado, Feta Cheese
Quinoa, Spinach, Roast Chicken, Free Range Eggs, Avocado, Edamame, Salmon, Almond Flakes, Sesame Lime Dressing, Basil Pesto Dressing
Rocket, romaine lettuce, smoked salmon, broccoli, cherry tomatoes, beetroots, red onions, sunflower seeds, balsamic vinaigrette
Romaine lettuce, turkey ham, avocado, green apples, celery, grapes, ranch
Quinoa, rocket, free range roasted chicken, avocado, black beans, cherry tomatoes, jalapeño, cheddar cheese, smoked pimento vinaigrette
Quinoa, tuscan kale, grilled tofu, grated eggs, edamame, sweet corn, cucumber, mandarin orange, japanese wafu
Angel hair pasta, baked salmon, grilled zucchini, parmesan cheese, grilled tomato, almond flakes, rocket leaves, comcrop basil vinaigrette
Quinoa, roasted free range chicken, roasted carrots, roasted parsnip, shallots, italian parsley, mint, coriander beetroot vinaigrette