During our camps Rebecca will be on tap to help you achieve your goals by offering:
- Easy to apply nutrition advice to suit your individual requirements what ever distance/level of your running/running goals
- The opportunity to have a body composition assessment, giving you a bench mark of your current health and fitness status
- On hand practical information whilst running the trails
- Plenty of time for informal discussion, questions, one:one advice during the week
- Take home resources including shopping lists, menu plans, personalised nutrition goals
Rebecca will not be making a note of what people choose to eat and drink, she is there as a resource to ask questions and gain a better understanding of healthy eating and nutrition for running. All meals provided on the camp are both nutritious and delicious and will provide the energy and nutrients you need to fuel your running for the week. Rebecca has overseen the menus provided by Chris at Runners Refuge and of course this is a holiday so puddings, wine and beer are served with the evening meal!
At the end of the summer Rebecca will be taking part in the Gore Tex Trans Alpine Race. Her plight is to ‘walk the talk’ gaining even more understanding about nutrition demands of endurance sports, to then be able to provide even better practical advice to runners for 2016!
Rebecca will be running the event as a female pair and will mainly educate/tweet/blog on nutrition requirements for women in adventure sports. However most of the information will be relevant to both sexes. Some key topics Rebecca will be covering are increased iron requirements for endurance sports, micronutrients, body composition (lighter is not necessarily better!), meeting energy demands in relation to; menstrual function, reproductive health and bone health. In addition, carbohydrate and fat as fuel sources, training nutrition, race strategies and the all essential nutrition for recovery. You can follow her twitter here or read her blogs here.
We wish Rebecca well on her quest and look forward to seeing her in June for our first 2015 camp.
***This trip is guaranteed with places available***.
Rebecca Dent RD, BSc, MSc, IOC Dip
Performance & Vitality Nutrition
Performance Dietitian Rebecca Dent joins Tracks and Trails to give us top nutritional advise on how to eat to keep eat ourselves healthy this winter!
"As the Winter season is about to commence now is the best time to think ahead and get ready for staying well and thriving during the coming months. What you eat from day to day will impact your energy levels, recovery from a long day on the snow, level of ability to ski day after day and overall health and well being. Those who have daily eating practices that emphasise good quality food, who are fuelled and hydrated adequately will be guaranteed to improve their performance on the snow, increase recovery, reduce the risk of injury and reduce occurrence and severity of illness.
1) Plan ahead - Create a shopping list of nutritious food items and plan daily nutritious meals to eat and healthy snacks to take to the mountains.
2) Eat enough energy! Make sure you are eating enough energy to sustain you for the full day, or recovery and refueling ready for the next day on the slopes! Carbohydrate is the preferred fuel supply at altitude so it is important to eat foods rich in this nutrient e.g. oats (porridge/muesli/homemade flapjack or energy bars, oat cakes with peanut butter/boiled eggs), potatoes (frittata, sweet potato fish pie, sweet potato mash with salmon), rice (chicken curry, brown rice with tuna and avocado, brown rice with chick pea and spinach, rice cakes with cottage cheese).
3) Eat nutrient dense foods as part of each meal and snack to make sure your body is getting what it needs to support exercise and health e.g. oily fish, red meat and offal, milk and Greek yoghurt, eggs, green leafy vegetables, potatoes, dark chocolate, berries, nuts and seeds, citrus fruits, avocados and olives, garlic and turmeric.
4) Eat iron and antioxidant rich foods: Living and exercising at altitude also places a greater demand on the body for particular nutrients such as iron and antioxidants. Make sure your daily diet is rich in foods containing these nutrients. Iron rich foods include; red meat, offal, pate, lentils, kidney beans, green leafy vegetables, apricots, dark chocolate, pumpkin seeds, sesame seeds, quinoa and brown rice. Antioxidant rich foods include; berries, citrus fruits (lemons, limes, oranges, tomatoes, kiwi), dark green leafy veg (spinach, broccoli, cabbage, lettuce, cabbage), nuts & seeds, red grapes, sweet potatoes, avocados and green tea.
Eating well day after day will also help you reach your full fitness and skill potential of your winter sport and also maximise the enjoyment of your day."
Stay tuned for Rebecca`s next blogs;
i) Breakfast suggestions (start the day as you meant to go on)
ii) The pros and cons of snacks portability, energy content, ease of digestion (freezing weather/breaking teeth!)
iii) Maintaining hydration at altitude and in the cold.
Produced by: Rebecca Dent - High Performance Dietitian November - 2014 www.rebeccadent.co.uk Twitter: @Rebecca_Dent