We  at Burn it know how hard you all  work during your training but what about those eating habits. What you eat before and after your training can greatly influence your performance during training and influence the results you desire, whether that is weight loss, strength gains or general improvement in fitness. The 90 minutes before and after your training is your window to refuel for the next training session. The following is a list of nutrition tips to get you on the right path to achieving those goals.

Good Luck                                                                                                                                                                                                             

Michelle

PRE EXERCISE

• Always leave at least 1½-2 hours between your meal and training as this leaves adequate time to digest and make the nutrients available for the body to use.
• Always include complex carbohydrates and protein in your pre work out meals as the complex carbohydrates will make sure you have adequate energy for your workout and the protein for muscle repair.
• 15-20 minutes before a workout try some simple carbohydrates such as grapes, banana’s, raisins or fruit juice for that quick energy source.
• Making sure you drink adequate water during your workout, if exercising intensely for over an hour you need to replace electrolytes try some juice or a banana or kiwi fruits will work too. Sports drinks are only really necessary if exercising intensely for over an hour but remember those calories as a lot of these are high in sugar .

Pre exercise food examples.

POST EXERCISE

• Have a snack in your bag straight after exercise any fruit will do but bananas and kiwis replace lost electrolytes.
• In your next meal (90 minute window post exercise for better results) always include          carbohydrates to replenish the glycogen (energy levels) and protein to refuel the muscles and repair   for that next workout.
• Have small snacks throughout the day to keep energy levels high and blood suger levels stable. Things such as ryvita & cottage cheese, Rice cakes with hummus or nut butters, fruit, nuts& seeds, yogurts are all great and easy to carry in a bag.

Post exercise food examples.

Recently a number of us ran the Brighton half Marathon and from my personal experience and feedback I got from the group it was a great achievement for everyone.

We decided to raise some money for the Haiti appeal through Care International UK and that helped us stay focus, train harder and most importantly turn up and run on the day when we realised it was FREEZING and POURING DOWN with rain (which lasted the whole race!)

We managed to raise just short of £1000 and we all felt very proud of our efforts that day…..I guarantee from now on that every time I run it will be for some sort of charity.

Well done to all the runners… Martin and Vicky,  Melissa for achieving your personal best times in a half marathon!

and a huge WELLDONE to Natalie, Paul and Mia who worked hard at raising money for CARE INTERNATIONAL HAITI APPEAL and super hard running the race last Sunday.

WHAT A TEAM!!

By Sara Ottley

Hi there,

I think it will take me some time to get used to writing a Blog but Im going to give it my best shot and do some research on some great topics to keep you interested…..things may start off a little slow at first!

until then We are going to really get focused on delivering some great group classes and send out a questionnaire for all our current members to see what else we can offer and what we can improve on over the next few months.

Blackheath is a beautiful place to exercise right now and  although its wet out there now the snow has melted, I still promise you that outdoor training is the way forward for a real feeling of accomplishment and great fitness results.

Thanks for reading my first Blog

Sara