Posts Tagged ‘nutrition’

Salted potatoes for running

Sunday, August 2nd, 2020 | Food

I’ve been testing out salted potatoes for running. They make a nice savoury snack when you are sick of gels.

To cook, I boiled them for 10 minutes, coated them in coarse sea salt, roasted them in the oven at 200 degrees for 30 minutes, coated them in a bit more salt and declared them ready. They were pretty good, but I think their appeal will be much greater towards the end of a long run. They’re not bad cold, but not quite as good as warm.

I tested both Jersey royals and British gems. The skin is a bit looser on the Jersey royals and Elina felt they went a little rubbery, whereas the British gems held up a bit better.

Mountain Fuel review

Sunday, July 26th, 2020 | Reviews, Video

Mountain Fuel is a British endurance nutrition brand making products for runners, cyclists, triathletes and endurance racers at large. In this video, I’ll review their jellies (an alternative to energy gels), Extreme Energy drink, Ultimate Recovery drink and flapjacks to see how they stack up against Science In Sport, Torq, High5 and other brands.

Nutrition for Athletes

Thursday, May 28th, 2020 | News

I am pleased to announce the launch of my new course, Nutrition for Athletes.

The course covers physiology and how the body adapts to training, how nutrition supports this, macro and micro nutrients, the psychology of eating and weight loss, hydration, fueling for exercise and more.

Here’s the trailer:

One-Hour Guide to Sport Nutrition

Thursday, May 21st, 2020 | Books

New book alert. If you are an athlete, coach or just someone interested in learning more about nutrition and exercise, The One-Hour Guide to Sport Nutrition will give you a fundamental and practical overview in around an hour’s reading.

We’ll cover macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins and minerals) and how they work. `But we’ll also look at personalising nutrition, the psychology of healthy eating, managing hydration, losing weight safely and how to fuel before, during and after exercise.

It’s available on Amazon in paperback now.

Nutrition, Exercise and Sports

Thursday, May 7th, 2020 | Life, Sport

As well as the courses on macronutrients and micronutrients, I’ve also been doing a course on sport nutrition with Wageningen University. I’ve finished the course and am on track for a final grade of 92%, but even though I’ve submitted everything, the grades do not get finalised until the summer.

Micronutrients and Malnutrition

Wednesday, May 6th, 2020 | Life

Earlier in the year, I completed a course on Micronutrients and Malnutrition with Wageningen University. I made it through the exams pretty quickly, but the coursework has to go through a long marking process, so I’ve been waiting for my grade for quite a while.

Thankfully, it has finally arrived, and my overall mark is 92%. which is a pass, obviously.

Completing this also unlocks my combo bonus. This and Macronutrients & Overnutrition course form part of the Professional Certificate in Food, Nutrition and Health qualification, which I have also now completed.

Stanford Introduction to Food & Health

Tuesday, May 5th, 2020 | Life

I’m officially a Stanford University graduate. I even have a certificate saying so. Sort of. It says “this is not the same as being a real student on campus!” at the bottom, but otherwise is pretty much says that.

I started the Introduction to Food & Health course last year. It was interesting, but not very science-heavy, hence I moved onto other qualifications such as the ones from Wageningen. For people looking to eat healthier and more interesting in improving their diet than understanding metabolic processes, this is a great course.

Macronutrients and Overnutrition

Thursday, February 27th, 2020 | Life

I recently completed my course in Macronutrients and Overnutrition with Wageningen University. I didn’t realise just how good Wageningen was until I looked them up in the league tables: around 50th in the world (Leeds is around 100th) and the top-rated university in the Netherlands.

The course covered macronutrients: carbs, proteins and fats, as well as some of the reasons we eat too much and why weight management can be an issue in the obesogenic environment.

Final grade: 95%. Pretty happy with that.

Fuelling for The Yorkshireman

Saturday, June 29th, 2019 | Sport

How do you keep going through a full distance triathlon? By eating a lot. I was aiming for around 60-75g of carbs per hour. My friend Meghan thought I would be fine on around 40g, which is good news because I didn’t hit my target.

The swim

I took a High5 energy gel (23g) just before the start and a Torq gel (30g) halfway through the swim.

Yep, I took a gel at the turnaround buoy. You can stick them in your sleeve but you need to get them far enough up that the wetsuit seals again. Or you can stick them down your chest. I do both in case I need two.

53g of carbs over 2 hours, so 27g per hour.

The bike

I optimistically took 10 gels with me on the bike. However, my stomach was not too happy when I ate so I only managed to take 4 of them (30g each, 120g total) and ate my way through 3 Clif bars (45g each, 135g total).

I also drank 2 x 750ml bottles of Lucozade and a 750ml bottle of SiS energy drink (123g in total).

That makes a total of 378g over 7.5 hours, equalling 50g per hour.

The run

On the run, it gets a bit more guesswork as I predominantly did it on the nutrition provided by the feed stations.

I did five energy drink cups per lap on the first two, plus two more on later laps, so 12 overall. I’m guessing they had around 150ml of liquid in each. That makes a total of 1800ml with around 80g of carbs per litre. So, let’s say 144g of carbs there.

I also had 8 cups of coke. They might have been a bit smaller, maybe 100ml per cup. Coke says there are around 11g of coke per 100ml, so 88g of carbs there.

Finally, I had a High5 energy gel (23g), 20 jelly babies (5g each, 80g total) and some handfuls of crisps (approx 5g total). The total of these three makes 108g.

That makes a total of 332g over 4.6 hours, equalling 72g per hour.

Summary

I was surprised how much energy I took on through the drinks on the run, roughly hitting my target. In total, I took on 763g over 14.5 hours (including transition), which equals 53g per hour.

Grenade Carb Killa

Tuesday, August 14th, 2018 | Reviews, Sport

According to the marketing people at Grenade, their Carb Killa bar is magic. They don’t say magic explicitly, but they’ve basically produced a chocolate biscuit that contains almost no carbs or sugar.

Each 60g bar of the “caramel chaos” comes with 23g of protein, 1.4 sugar and 1.4g of “impact” carbs. I’m not sure what impact carbs are, but the full nutritional information suggests it means sugar, while the entire thing contains 13.5g of carbs. There is also 7.9g of fat and 214 kcals.

Compare this to the Tribe 10 protein bars I currently use which have 10g of protein, 23g of carbs, 12g of fat and 245 kcals. Even my protein shakes only come with 20g of protein, although it’s more once you mix it with milk.

It tastes great. Indeed, it’s difficult to believe I’m not consuming something incredibly unhealthy. It tastes exactly like a chocolate biscuit. If anything, you may find yourself eating too many of them.

Cost wise, they’re okay. They cost £2.50 individually at Sainsbury’s. However, if you bulk buy them from Wiggle they come down to just over £1.50 each, which makes them comparable to the Tribe products.