Lunchtime training: nutrition and supplementation
Finding the time to workout is one of the greatest problems for those who try to do it consistently.
In order to fit training time among the daily activities, a strategic choice could be to train during the lunch break. Working out during lunchtime, however, put us in front of the problem of how manage our meals during the day.
To train during your lunch break, it is important to eat properly during the day, in order to have always the right amount of energy for your physical efforts.
It is therefore of fundamental importance to plan the daily meals in the most correct and balanced way:
• Breakfast - A hearty breakfast consisting of bread or rusk, cereal, coffee, yogurt, dried fruit (or alternatively a savoury breakfast with eggs and ham) is a good way to start the day with the right energy. In general, a balanced intake of protein and carbohydrates is essential.
It is also important to include a good sport supplementation plan with a multivitamin such as Multivit Forte, an immunostimulant such as Immuno5, and of course Vitamin C and Vitamin D.
• Snack – Snacks are very important for lunch-time training. At mid-morning, you should take a small break with a hearty but digestible snack of carbohydrates and protein such as yogurt, fruit, biscuits or crackers. A good alternative can be energy bars such as Nuts bars or Energetika, an excellent mix of oily fruit, simple and complex carbohydrates. As an indication, the snack should provide around 200 calories, so we can combine the bar with a fruit.
• Training - In the case of a medium to high-intensity training, it may be useful to use a mineral supplement, in order to rebalance the hydro-saline balance. The right choice is Mineral Plus. On the other hand, if you need a quick-assimilation energy supply, Carbosprint Ultrarace or Carbosprint BCAA may do the trick to maintain optimal energy levels. To better manage fatigue, BCAA and Carnitine are recommended in the pre-workout.
• Lunch - It is important to eat within two hours of training. Even after running, it is essential to provide the body with a balanced meal containing carbohydrates, proteins, minerals and vitamins, favouring cooked or raw vegetables. After working out, however, it is better to prefer a light lunch. An intake of 300 - 400 calories is recommended. For example a lunch could consist of a small portion of pasta, some bresaola, fresh fruit, low-fat cheese or even a salad.
It is important to remember to stay hydrated throughout the course of the day, but especially after physical activity, because a lot of fluid is lost through training.
On the other hand, it is not advisable to consume sugary drinks or alcohol after a workout, as these have a negative effect on recovery and increase dehydration.
In order to fit training time among the daily activities, a strategic choice could be to train during the lunch break. Working out during lunchtime, however, put us in front of the problem of how manage our meals during the day.
To train during your lunch break, it is important to eat properly during the day, in order to have always the right amount of energy for your physical efforts.
It is therefore of fundamental importance to plan the daily meals in the most correct and balanced way:
• Breakfast - A hearty breakfast consisting of bread or rusk, cereal, coffee, yogurt, dried fruit (or alternatively a savoury breakfast with eggs and ham) is a good way to start the day with the right energy. In general, a balanced intake of protein and carbohydrates is essential.
It is also important to include a good sport supplementation plan with a multivitamin such as Multivit Forte, an immunostimulant such as Immuno5, and of course Vitamin C and Vitamin D.
• Snack – Snacks are very important for lunch-time training. At mid-morning, you should take a small break with a hearty but digestible snack of carbohydrates and protein such as yogurt, fruit, biscuits or crackers. A good alternative can be energy bars such as Nuts bars or Energetika, an excellent mix of oily fruit, simple and complex carbohydrates. As an indication, the snack should provide around 200 calories, so we can combine the bar with a fruit.
• Training - In the case of a medium to high-intensity training, it may be useful to use a mineral supplement, in order to rebalance the hydro-saline balance. The right choice is Mineral Plus. On the other hand, if you need a quick-assimilation energy supply, Carbosprint Ultrarace or Carbosprint BCAA may do the trick to maintain optimal energy levels. To better manage fatigue, BCAA and Carnitine are recommended in the pre-workout.
• Lunch - It is important to eat within two hours of training. Even after running, it is essential to provide the body with a balanced meal containing carbohydrates, proteins, minerals and vitamins, favouring cooked or raw vegetables. After working out, however, it is better to prefer a light lunch. An intake of 300 - 400 calories is recommended. For example a lunch could consist of a small portion of pasta, some bresaola, fresh fruit, low-fat cheese or even a salad.
It is important to remember to stay hydrated throughout the course of the day, but especially after physical activity, because a lot of fluid is lost through training.
On the other hand, it is not advisable to consume sugary drinks or alcohol after a workout, as these have a negative effect on recovery and increase dehydration.
Dott. Andrea Zonza
Running in the cold: nutrition and supplementation to keep the immune system high
Running in the cold in very important to keep our immune defences high.
Usually, when running in winter, with days characterized by bitter cold, we are led to increase the pace and intensity of the physical exercise; this is because the body, sensing an adverse climate, is led to self-regulate to balance the internal body temperature correctly.
In cold climates it is useful to cover yourself well, with clothing that protects the body from the cold, allowing produced sweat to evaporate and allowing the body to eliminate most of the heat pro-duced by the muscles.
What to eat for running in winter?
To do physical activity, it is important to use the right amount of energy. Proper nutrition must the-refore start from a healthy and rich breakfast which must be completed and well-balanced in terms of nutrients. The correct balance of meals between proteins and carbohydrates is essential for ha-ving the best results in terms of performance and above all in terms of injury prevention.
It is therefore necessary to use carbohydrates with a medium-low glycemic index to have specific control of blood sugar, thus making it possible to make the best use of the glycogen reserves stored in the muscles.
To reform the energy reserves used, it is ideal, however, to use carbohydrates with a high glycemic index, such as sugar-free jam, to favour a more rapid replenishment of glycogen (the reserve sugar present in the muscles) and a good protein source which allows the recover of muscle micro-lesions.
Example of a healthy breakfast
A healthy and rich breakfast that will provide the right energy to face the day correctly is made up of:
What are the best supplements for running in winter?
Especially in this period, we recommend the use of some fundamental supplements to keep perfor-mance high:
Proper hydration should not be forgotten. This can be further accompanied by the use of the very useful cyclo maltodextrins for maintaining energy levels during our activities!
Finally, for the pre-workout, we recommend the use of Pre Start Shot, a supplement characterized by arginine, which allows you to have extra gear in terms of resistance!
All we have to do is tie our shoes and start our run!
Dr. Andrea Zonza
Usually, when running in winter, with days characterized by bitter cold, we are led to increase the pace and intensity of the physical exercise; this is because the body, sensing an adverse climate, is led to self-regulate to balance the internal body temperature correctly.
In cold climates it is useful to cover yourself well, with clothing that protects the body from the cold, allowing produced sweat to evaporate and allowing the body to eliminate most of the heat pro-duced by the muscles.
What to eat for running in winter?
To do physical activity, it is important to use the right amount of energy. Proper nutrition must the-refore start from a healthy and rich breakfast which must be completed and well-balanced in terms of nutrients. The correct balance of meals between proteins and carbohydrates is essential for ha-ving the best results in terms of performance and above all in terms of injury prevention.
It is therefore necessary to use carbohydrates with a medium-low glycemic index to have specific control of blood sugar, thus making it possible to make the best use of the glycogen reserves stored in the muscles.
To reform the energy reserves used, it is ideal, however, to use carbohydrates with a high glycemic index, such as sugar-free jam, to favour a more rapid replenishment of glycogen (the reserve sugar present in the muscles) and a good protein source which allows the recover of muscle micro-lesions.
Example of a healthy breakfast
A healthy and rich breakfast that will provide the right energy to face the day correctly is made up of:
- fresh fruit;
- a cup of green tea;
- wholemeal rusks;
- dried fruit.
What are the best supplements for running in winter?
Especially in this period, we recommend the use of some fundamental supplements to keep perfor-mance high:
- Multivit forte, essential for their supply of vitamins and mineral salts;
- Immuno5, excellent for protecting the functionality of the upper respiratory tract;
- Vita D Fizz and Vitamin D, essential for athletes and the health of their muscles;
- Omega3, anti-inflammatory par excellence, excellent for cardiac, vision and brain functions.
Proper hydration should not be forgotten. This can be further accompanied by the use of the very useful cyclo maltodextrins for maintaining energy levels during our activities!
Finally, for the pre-workout, we recommend the use of Pre Start Shot, a supplement characterized by arginine, which allows you to have extra gear in terms of resistance!
All we have to do is tie our shoes and start our run!
Dr. Andrea Zonza