NUTRITION IN HILL WALKING, TRAINING & CHALLENGES - Part 2

Hi all, Laurann O’Reilly here again. To those of you who missed out on the first blog, over the next few weeks I will be giving you some pointers on how to nutritionally prepare for training and large challenge events

I hope you enjoyed my first blog where I mentioned the 3 Keys to nutrition in training for a challenge or an event (Type, Size & Timing). I discussed in detail the types of food we should be eating and how to strategically eat these foods to get the best out of our training and events.

In this blog I will discuss how to distinguish the correct portion sizes for you.


                                              Portion Sizes for Athletes

Before we can determine what your portion size is we have to work out how much food you actually need. As each individual is different we all have different portion size requirements. These are based on our weight and physical activity level.

In order to work out what your nutritional requirement you use the below format:

Carbohydrates: 5-10g/kg body weight per day (Depending on intensity)

Proteins: 1.2 – 1.7g/kg body weight per day (Depending on intensity)

Fats:  1g/kg body weight per day. Try keep fat to this level and choose good fats including plenty of oily fish, nuts, seeds, olive oil (for cold e.g. salads) and rapeseed or coconut oil for cooking.


                                                    Your Portion Size

Some easy techniques for understanding portion sizes are

1) Weigh your food: If you’re very serious about your training or sports you may like to do this

2) Use props to understand portion sizes for a plate for instance:

• The palm of your hand (or just over) is a portion of protein.
  
  
• Your whole had made in a fist should be a minimum portion of vegetables
  
  
• One to two tennis balls should be your carbohydrate portion (for instance potatoes, pasta or rice)
  
  
• One match box is a portion of cheese.
  
  

Now you know about the types of food to be having and portion sizes, have a little practice with these yourselves and in my next blog I will discuss the importance of the timing of your food in training or preparing for an endurance event.

Should you have any questions or if you would prefer to have your own plan made up, please feel free to contact me

Laurann O’Reilly on 085-7337432 or email [email protected]

Website: http://www.personalnutritionandhealth.com/

Copyright of Personal Nutrition & Health by Laurann O’Reilly