Getting the most out of your sessions means having to prepare in advance. Turning up on Saturday morning (or for any session) without eating a proper meal prior to the session will lead to the body not adapting to the training progressions. A general rule would be to have some carbohydrates before your Runcamp session, i.e. porridge with berries or honey and black coffee, no later than 7.30am and ready to go on the track for 9.00am.
If you turn up without eating anything your body will not respond, and will eventually show signs of injury.
Secondly you should have something ready to eat immediately after training in the form of protein. This is to repair the muscle that has been used during the session. You can start this process by snacking on brazil, cashew or pistachio nuts and / or seeds. Alternatively you could get the protein in the form of a shake (Kinetica is recommended as it is Irish and sourced from Irish dairy) but always aim to have your intake from a natural source.
Throughout the rest of the day avoid sugary foods, and aim to eliminate them from your diet completely overtime, this means avoiding sugars in your tea, biscuits, cakes, cereal bars (including nature valley & nutrigrain), lucozade sport, miwadi, and all fizzy drinks. If the thought of this is too much for you to handle, then at least cut back as much as possible. There is a good reason for it, as the latest studies show that sugary foods are more harmful than we ever thought and are as addictive as some drugs.
Also try to cut out foods that have a long list of ingredients that you cannot pronounce, foods that say they are low in fat are not, they are high in preservatives that are still bad for you, so full fat milk is actually not a bad source of protein.
Eat as much fresh vegetables as you like with lean meats and fish that is rich in omega 3, limit your intake of breads, and always aim for wholemeal breads, pastas & rice.
Drink plenty of water throughout the day and structure your eating to suit your training. This means no more eating a dinner after a fitness circuit at 9.00pm when you get home, fit it in prior to your training and snack on protein rich foods after a session.
Confused? Good, this should at least get you thinking about your eating habits and how to get the most from your training.
So to summarise,
• Protein is your friend
• Carbohydrates are your enjoying friend that you try keep at bay
• Sugar is the enemy