Great North Run Nutrition Milestones: Fine Tune Before Race Day This is episode 4 in our Great North Run Nutrition Milestones Series we’ll be helping you with: ·      Run Training Milestones – some suggestions for your run training plan at this point in your preparations ·      Nutrition Milestones – nutrition to give yourself the best shot at being fit and healthy in the lead up to the race and adapting your fueling for distance ·      Rest and Recovery Rituals – how magnesium baths, oils, lotions can support your overall magnesium status easing tight muscles and cramps ·      Injury Healing and Recovery Tips – we’ll be giving an overview on how to prevent muscle cramps ·      Mind Set MOJO – What is your race plan? We’ll be covering travel preparations and the starter area of the Great North Run ·      We’ll end with some GNR Fun and Factoids  SHOW NOTES (02:57) RUN TRAINING MILESTONES: reaching 18k long runs in training, planning in 10k races, and experiencing different weather conditions and scheduling a practice run around the same time as race day.  (11:16) NUTRITION MILESTONES: Nutrition to give yourself the best shot at being fit and healthy in the lead up to the race. Minimise alcohol, junk and processed food and manage stress. Focus on healthy fresh food, eat a rainbow of vegetables and fruit every week.  Focus on food sources of Vitamin C, B Vitamins and Magnesium. VIT C foods include dark green leafy and cruciferous vegetables, citrus fruits, berries, bell peppers. Citrus Fruits: Orange, Grapefruit, Lemon, lime Berries: Black Currant, Strawberries Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon Green leafy/Cruciferous vegetables; Broccoli, kale, parsley, brussels sprouts, spinach, watercress Red and green peppers, tomatoes Offal - liver  

B Vitamins are found in wholegrains, legumes, nuts, seeds, meat, poultry, eggs and in some dairy, green vegetables and in bananas, avocado and citrus fruits Whole grains (brown rice, barley, millet) Legumes (beans, lentils) ​Seeds and nuts (sunflower seeds, almonds) Dark, leafy vegetables (broccoli, spinach, kale) Meat (red meat, poultry, fish) Eggs and dairy products (milk, cheese)

Foods rich in MAGNESIUM are: ·      GREEN LEAFY VEGETABLES e.g. spinach, kale and swiss chard. Nuts and seeds e.g. Almonds, cashews, brazil nuts, pumpkin seeds. ·      SEA VEGETABLES – e.g. kelp, Nori. You can buy these as flakes to sprinkle over salads and fish dishes. You can also purchase seaweed wafers as a snack pack. Itsu and Clearspring are popular brands. ·      WHOLEGRAINS e.g. oats and buckwheat are also good sources. ·      DARK CHOCOLATE is a rich source of Magnesium ,with 28g (1oz) containing 64mg of Mg…approx. 16% of the RDI. Just remember to ensure you choose dark chocolate containing at least 70% cacao. We also talk about getting good quality sleep and how to support yourself nutritionally if you get a cold. (23:20) Adapting your plate balance and carbohydrate intake for long endurance runs. (27:46) REST AND RECOVERY RITUALS: we chat about using magnesium baths, oils and lotions and how using magnesium transdermally can be supportive to rest and recovery. (32:52) INJURY HEALING AND RECOVERY TIPS: we stay on the theme of muscle cramps – why do they occur, what we can do to alleviate them, and how to deal with them during a training run or race.  (41:31) MINDSET MOJO: Thinking ahead to your race plan and practical preparations for race day. (56:92) GREAT NORTH RUN FUN AND FACTOIDS – some trivia and your finishers goodie bag. (58:41) KEY TAKE AWAYS...