Lockdown nutrition is back for seconds: Best fuel for sessions and recoveries

Covered in this edition: beetroot, calorie deficit and surplus, vegetarian essentials, and how to fuel when jumping straight from work into training.

Following the success of Anya’s first runner’s nutrition Q&A, we just had to have her back for more. Plus, we had loads of leftover questions, so… in this second instalment of our nutrition Q&A, Anya Mustard, Head of Nutrition at Pure Package, dives into some of the fundamental questions regarding eating before training as an athlete with a full-time job and whether losing or gaining weight really is as simple as maintaining a calorie deficit or surplus.

Salmon fillets with orzo pasta, chorizo, peas and the spinach. A drizzle of lemon juice over all that goodness will help your body absorb the iron in the fish and spinach.

What are the nutritional benefits of beetroot to athletes, especially in terms of recovery and race preparation?

As an athlete I’m sure you know the lengths people will go to to optimise their own training and performance. A popular way to do so is by drinking beetroot juice. It’s simple, safe and scientifically backed, albeit a little unglamorous… The particular excitement around the product is due to its high concentration of nitrate. Once consumed, nitrate is converted into nitric oxide which has an important role as a vasodilator. In other words, it helps widen the blood vessels to allow a greater flow of blood and oxygen to be delivered to respiring muscles. Beetroot juice is therefore predominantly used before races (often weeks in advance) to enhance performance rather than to aid in recovery. For the most effective race preparation, start taking beetroot shots daily (you can buy them at most running shops) one week before the race and one three hours prior to the race itself.

Do calorie deficits/excesses have a simple relationship to weight loss/gain?

Put simply, 1 pound of weight is equal to 3,500kcal. Therefore, say we were to maintain an excess of 500kcal every day, we would gain 1 pound in a week. The inverse would happen if we stuck to a daily 500kcal deficit. Whilst this is true in the mathematical sense, there are many other factors that come into the equation - it just isn’t quite that simple. Weight loss itself is complicated as the number on the scale doesn’t tell us what is happening to our body on a compositional level. It’s a very superficial and uninformative data point. Most of us who want to lose weight really mean they want to lose fat rather than fat-free mass such as muscle. The same concept goes for reducing the number of carbs we eat, what we often see first is again ‘weight’ loss from water due to the water holding capability of carbohydrates. A reduction in carbs can cause insufficient glycogen availability meaning the body will be forced to use its fat stores for energy. Whilst this may seem like a positive benefit, if you have a low body at percentage to start with the body may begin to obtain energy from muscle and in turn reduce muscle mass. The takeaway here is that ongoing calorie deficits will naturally cause weight loss, but maybe not the weight loss you are hoping for. If you want to lose fat, a better method would be to look at the type of exercise you do and the ratio of carbs: protein: fat you eat, not just to count calories.

What are the best superfoods for veggie runners?

Turkey meatballs with watercress, couscous, peas and tahini dressing. Not a veggie choice, granted, but you can substitute the turkey mince with tofu or soy mince.

I personally don’t really like to use the term ‘superfoods’. In my opinion, no single food deserves that accolade. Nutrition is all about the combination of foods, there are no magical ingredients that singlehandedly makes a meal superior or ‘perfect’. That being said, it is true that certain foods have high concentrations of particular nutrients. Blueberries, for example, are often called a ‘superfood’ because of their high concentration of antioxidants.

Being vegetarian has many benefits, from heart health to animal welfare, but it may cause some nutritional difficulties. You may start to limit your body's supply of six essential nutrients; protein, iron, vitamin B12, calcium, zinc and vitamin D. Here are a few foods that really should be included in your veggie diet to help you fill the gaps: tofu (soy products), legumes, green leafy vegetables, grains, nuts and seeds, potatoes (skin-on, ideally), sea vegetables, oyster mushrooms, nutritional yeast, dried fruit, shiitake mushrooms and fortified products (e.g. cereals). If you are vegetarian and not vegan, eggs and dairy products are fantastic sources of protein, B12 and vitamin D.

Do you have any suggestions for planning nutrition when going straight to training from work?

If you are going straight to training from work, it is important that you have eaten well throughout the day and before the session in order to keep your body working at its best. Whether you have a desk job or are on your feet all day, paying attention to your nutrition is pivotal to provide constant energy release. Aim to eat a balanced meal containing slow release carbohydrates (brown rice, pasta, grains) with a portion of protein (meat, fish, eggs, legumes, tofu) and lots of vegetables about 3 to 4 hours before training. I also always recommend a small energy dense snack 30 minutes before training for a quick boost of energy. However, your main source of energy will come from the glycogen stored in your muscles, which you have prepped for earlier in the day. Of course, the timing of your feeding will depend largely on your individual digestive system - you know your body, you know what works and what doesn’t.

Hydration may also be overlooked when we are busy so pay close attention to how much water and non-caffeinated drinks you are having daily, aiming to reach a minimum of 2L. Although, if you have a high intensity or long session planned, you should really be aiming for about 3L per day. You may also find that you need additional electrolytes for a hard session or on particularly warm days. Instead of pre-made energy drinks, make your own by adding a pinch of salt to some low-sugar squash.