Countless studies have shown how good running is for both your body and mind. Pick the right event and you could be doing good for many others too! Her.ie has paired up with Avonmore Slimline Milk, sponsors of the Breast Cancer Ireland Great Pink Run, to inspire and motivate you to join the team… and to help you along the way! Here are six things to bear in mind when it comes to food and drink while training. _________________________ Your body is a machine And like any machine, it runs best on clean fuel. No matter what your fitness goal, half the work is done in the kitchen. Keep a food diary for one week and write down absolutely everything you eat and drink. You might think you know already, but you could find yourself very surprised when you see it all in black and white. This isn’t about punishing yourself – we ALL deserve treats – it’s about seeing the real picture and knowing what you’re working with. Little changes lead to big results Swap out your white bread and rice for brown. You won’t notice a massive change in taste, but complex carbohydrates will be much kinder on your energy levels, offering a slow release instead of a spike and avoiding that horrible blood sugar crash. Count the calories For every mile you run, you will burn an additional 100 calories. Anyone who has ever viewed a nutritional label knows that’s not a whole lot! So, while you may need extra fuel, you don’t need to “carb-load” for a run of 10km or less. Just eat well beforehand and bump up the health snacks like bananas, nuts and seeds etc. Increase your protein intake Protein is absolutely essential for tendon and muscle repair, as well as for regulating your hormones. Chicken, eggs, fish, nuts and tofu are all valuable sources of lean protein. Fat is not a bad word You need fats in your diet. We all do! Opt for the good ones and your body will thank you for it. Monounsaturated fats are the healthiest options – so go for the likes of olive oil, flax seed oil and avocados, and skip the deep-fried options (except for on the odd treat/cheat day). Keep hydrated Chances are you’re not drinking enough water daily. (Most of us aren’t!) When you seat more than average, you need to up this even further. Make sure to get your two litres a day, and bear in mind that herbal tea, fruit juices and sports drinks count – but coffee and alcohol do not! Drink evenly throughout the day to keep yourself hydrated.  

Avonmore Slimline milk with added iron & Vitamin C giving you that extra boost to get you over the line in the BCI Great Pink Run. Sign up now!