Simply Nutrition

Getting lean for a Power Lifting Competition

"I first contacted Lucy-Ann after struggling with my weight after a knee operation to reconstruct the ligaments. I was not exercising as much as I used to due to the injury and subsequent re-hab and even though I thought I was eating healthily and reducing my calories for some reason I couldn't keep my weight down.

After talking to Lucy-Ann I discovered I hadn't been balancing my carbohydrate and protein intake well enough. I followed her nutrition plan and found the weight dropping off, even though I wasn't exercising as much as I used to. It was fantastic! I also didn't feel like I was dieting, but by having small meals 5 times a day I kept my blood sugar levels steady, maintained my energy, and didn't feel hungry.

Three years later, I contacted Lucy-Ann again. This time, due to the original knee injury and wanting to keep the muscles around the joint strong I had entered the world of strength training. My trainer believed I had developed enough strength to enter a power lifting competition. I needed to reduce my fat levels whilst maintaining muscle, in order to enter the right weight category for the competition.

Knowing how well Lucy-Ann's nutrition advice had worked last time I contacted her again for advice on the best way to achieve this. Again she gave me a very comprehensive nutrition plan, and clear advise, which was easy to follow and I'm happy to say that I'm now at my ideal weight but still strong enough to enter the competition."

I'd just like to say a big thank you to you Lucy-Ann. You have changed the way I look at food and I feel great.

Claire Brown,
Oxford

If YOU would like to consult a Nutritionist like myself for one-to-one nutritional support, why not e-mail me to discuss?

Pre and Post Training Nutrition...

Following the food and nutrition demo last Saturday at the TCR 2009 Event, I promised the audience I would post up the notes and recipes that were demo'd that day. So, here they are!

Pre-training meal

The purpose of the pre-training meal is to provide “fuel” for the cells of the body, and for the training session ahead. The body needs predominately carbohydrates to fill the glycogen stores of the muscles and liver, to be burnt for energy during exercise. The body also uses fat during prolonged exercise, and this can be “optimised” by keeping insulin levels low prior to the onset of exercise. This is achieved by consuming mainly low GI (slow-releasing) carbohydrates, a little protein, and minimising consumption of refined “fast” sugars. The pre-training meal also needs to be “light” and easy to digest and not eaten too closely to exercise. Preferably 3-4 hours should elapse between eating and exercise, consuming a meal that provides 100- 200g carbohydrates. The larger the meal, the longer the time needed for complete digestion.  The “pre-training” meal sample here, provides slow-release carbohydrates (e.g. quinoa, butternut squash), and is rich in nutrients needed to fuel energy metabolism. The protein in the seeds provides some welcome amino acids (as well as a small amount of essential fat), used by the body as a back-up or adjunct fuel during exercise.

Upcoming Food and Nutrition Demo...

I will be at the TCR Triathlon Cycling Running Exhibition this Saturday, at Sandown Park, in Surrey, giving a 45 minute food and nutrition demo with Chef Lawrence Brackstone (www.foodcreative.co.uk). We'll be discussing pre-training and post-training "optimum" nutrition, with some great meal ideas to wet your appetite! Get there in good time if you want to sample Lawrence's Carrot Orange and Ginger juice! Demo is at 2.45pm sharp.

We'll be there with 220 Triathlon Magazine, in the 220 Live Theatre, so drop by, sample a few dishes and say hello!

Here is a full workshop schedule for the 220 Live Theatre, and full details of the 2-day Multisport Exhibition 7-8th Feb Sandown Park, Esher, Surrey.