Nutrition Articles

Carbohydrates (or carbs, for short)

Carbohydrates should provide the bulk of your energy, and therefore, your diet. Hard training people should aim for about 60% of their intake to be carbs. They come in two forms, simple and complex, and this can be confusing. Both simple and complex forms have nutritional value, but enter the bloodstream at different rates to be converted to glycogen for energy. This rate is listed in the glycaemic index, a system created originally to help diabetes sufferers with their insulin supply, and referred to as the GI of a foodstuff. This is not always obvious, but cornflakes have a GI of 84 (out of 100), whereas an apple registers only 38. A useful little book is "The New Glucose Revolution", a tiny pocket book that gives a full list of the GI's of most carbs. This is handy when you need to know which carbs to eat before (low index) and after training (high index). This is because you will want something that will slowly release energy over your workout, and something to elevate your glucose level as soon as possible after your workout.

Unfortunately, in the Western diet we include a large amount of simple carbs from refined, concentrated sugars in such foods as biscuits, cakes, sugary breakfast cerals, buns and many similar products, and not so much of the more starch-rich carbs from plants and grains. Again, don't become too strict with yourself; just eat them in moderation. Remember not to coat the healthy options such as pasta, baked potatoes and rice in fats, such as butter or a high-fat sauce.

When advising what to eat I do, of course, accept that the individual's food tolerance and allergies will be critical to their nutrition. I will tell you that a good breakfast to start the day is a bowl of cereal with low-fat milk and a banana, but this is not much use if you have lactic or gluten intolerance, or hate bananas. Therefore, I have just mentioned what groups to choose from, and why I feel you will need them. What you select from them must suit your individual needs.

Fruit and Vegetables
Ideally you require 5 portions of fruit or vegetables a day, just for your normal dietary requirement, but more if you are training hard. When it comes to fruit and vegetables, go for as much variety as you can. When eating out, go for the fruit salad and forgo the gateau; pile on the vegetables or salad and give the fries a wide berth. All fruits have great natural nutritional benefits, but go easy on avocados, as they are high in monounsaturated fats.

Fruit juices are a convenient way of getting carbs on board, or refuelling, but read the label. Don't touch the varieties with added sugar or sweeteners; opt for natural fruit juice only.


Cereals
Breakfast cereals make not just a great start to the day. They will be fine if you get in too late to cook something but need a quick meal. Shredded Wheat and Cheerios are examples of wholegrain cereals and there are many others; read the ingredients on the side of the box before you buy. Whether you go for cereal or muesli, opt for varieties low in sugar and sodium, but high in vitamins, as found in the "fortified" varieties.


Oatmeal
Oats have nutritional value as carbs, protein, fibre and vitamins. Porridge is low in fat and has a low GI, making it a perfect breakfast food whether ou prefer it with milk or water, the latter of which I would personally consider the choice of the dedicated only.


Bread
Go for the whole-grain variety, which tends to have more nutritional value than its more refined white cousin. Look also for wholegrain/wholemeal versions of pitta, tortillas and bagels to combine with a healthy protein filling.


Crackers, crumpets and muffins
As with bread, go for the darker whole-grain variety. With the muffins try the oatmeal or bran types as opposed to those made with white bread. Try them with jam and a negligible amount of butter if required from force fo habit: don't deny yourself everything!


Pasta
High in starch yet low in fat, pasta has become the sportsperson's food of choice. The "pasta party" has been a pre-marathon ritual for years. The secret of getting the most from pasta is not to slaver high-fat sauce all over it.

Go for the tomato-based sauces with onions, herbs, mushrooms, peppers and other vegetable, as opposed to sauces rich in cream or cheese. Try wholemeal pasta, which has more dietary fibre than its paler cousin, although the paler variety is still rich in fibre and starch.


Rice
The staple food of half the world (the slimmer half in my experience),it has numerous health benefits. It is a valuable source of starch, especially brown rice. Like pasta, it is easy to prepare, is inexpensive and needs only a simple accompaniment to provide a tasty, filling meal.