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Nutritional Information

If you really want to improve your training you need to look at your nutrition here is some info for you:

When it come to food natural is the best way. In saying that this isn’t always possible. We need to try to eat as many different colour natural food in a day as possible. This will give us all the vitamins and minerals we need.

We also need macro nutrients such as protein, carbohydrates and fat ( yes that’s right we do need fat just not to much) protein is the building block to life, we need protein to build and repair muscle, carbs and fat are energy sources but they work in different ways. Even if we eat these macro nutrients the body can’t use them unless we have the vitamins and minerals. If you imagine once you eat protein, it goes into a vault and the vitamin and minerals are the keys to open the vault.

We need to eat carbs before training and protein after to repair the muscle, making us stronger. The carbs give us the energy to train hard. Snack on fruit and vegetables throughout the day for all our vitamins. Protein is found in meat, dairy and pulse.

Vitamins and Minerals

Vitamin A (retinol)

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Eyesight, growth, appetite and taste.	Night-blindness	800 mg	Liver, cod liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products and yellow fruits.	This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous.	Fatty acids

Vitamin B1 (Thiamine)

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.	Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion and weakened powers of concentration.	1.4mg	Liver, yeast, egg yolk, cereal, red meat,nuts and wheatgerm.	No danger. It dissolves in water, so any excess is passed in urine.	High temperatures, alcohol and coffee.

Vitamin B2 (Riboflavin)

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrates.	Itchy irritated eyes, itchy mucous membranes (nose, mouth, throat) and cracked corners of lips.	1.6mg	Milk, liver, yeast, cheese, green leafy vegetables, fish.	No danger. It dissolves in water, so any excess is passed in urine.	Alcohol and light (this is why milk-cartons are better than bottles).

Vitamin B6 (pyridoxine)

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.	Skin inflammation	2mg – women taking the contraceptive pill may need more.	Fish, bananas, chicken, pork, wholegrains and dried beans.	May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA.	The contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone).

Vitamin B12 (cobalamin)

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Making red blood and the formation of the nerves.	Tiredness and fatigue, tingling and numbness in hands/feet, memory problems and anaemia.	1mg	Eggs, shellfish, poultry, meat,liver, milk, cheese and fortified cereal.	No danger. It dissolves in water, so any excess is passed in urine.	Water, sunlight, alcohol, oestrogen and sleeping pills

Vitamin C (ascorbic acid)

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy.	Tiredness, bleeding gums and slow-healing wounds.	60mg	Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers.	Large doses can cause diarrhoea and nausea nausea, eg 2g/day . Some scientists have argued that 1000-5000mg per day may damage your DNA.	Boiling food, light, smoking and heat.

Vitamin D

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Strong bones and teeth.	Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.	5mg	Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod liver oil, sardines, herring, salmon, tuna, milk and milk products.	This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous, but there is wide variability in the toxic level, eg 400IU for children.	Mineral oil.

Vitamin E (tocopherol)

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Fighting toxins – vitamin E is a powerful antioxidant.	Weak muscles and fertility problems.	10mg	Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products and eggs.	Potential effect with warfarin increasing risk of bleeding, more than 400IU/day can increase risk of heart failure and death in long term illness.	Heat, oxygen, frost, iron and chlorine.

Folic acid

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.	Tiredness due to anaemia and red tongue.	200mg. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy.	Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat and green leafy vegetables.	No danger. It dissolves in water, so any excess is passed in urine.	Water, sunlight and heat.

Calcium

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Strong bones and teeth, nerve function, muscle contraction, blood clotting.	Poor teeth and brittle bones.	800mg	Milk, cheese, butter, yoghurt and green leafy vegetables.	High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium can be deposited as kidney and gall bladder stones. It has been linked to an increased risk for heart attack in recent research.

Iron

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Red blood cells and muscle function, white blood cells and the immune system.	Tiredness, irritability, difficulties concentrating.	14mg	Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.	Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhoea. Very high doses can be fatal.

Magnesium

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Converting energy from food, cell repair, building strong bones, teeth and muscles and regulating body temperature.	Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.	300mg	Green leafy vegetables, wholegrains and nuts.	High doses can cause diarrhoea.

Zinc

Good For	Signs of deficiency	RDA	Good sources	Poisoning	Destroyed by
Immune system, the breakdown of protein, fat and carbohydrate.	Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhoea, slow healing of wounds and growth problems in children.	15mg	Meat, shellfish, milk brown rice and wholegrains.	High doses can lead to stomach cramps, nausea and vomiting, 100mg a day is the current advised maximum daily limit

The glycemic index

Glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI. carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. Genarlly we want to try and stick to low GI foods and the occansional mediem this will help prevent diabetes and weight gain, but sometimes if our blood sugar drop ike when we are training real hard we can have somethin from the high GI range to pick us up.

Table 1 - Low GI Foods

Food	GI
Roasted and salted peanuts	14
Low-fat yoghurt with sweetener	14
Cherries	22
Grapefruit	25
Pearl barley	25
Red lentils	26
Whole milk	27
Dried apricots	31
Butter beans	31
Fettucine pasta	32
Skimmed milk	32
Low-fat fruit yoghurt	33
Wholemeal spaghetti	37
Apples	38
Pears	38
Tomato soup, canned	38
Apple juice, unsweetened	40
Noodles	40
White spaghetti	41
All Bran	42
Chick peas, canned	42
Peaches	42
Porridge made with water	42
Lentil soup	44
Oranges	44
Macaroni	45
Green grapes	46
Orange juice	46
Peas	48
Baked beans in tomato sauce	48
Carrots, boiled	49
Milk chocolate	49
Kiwi fruit	52
Stoneground wholemeal bread	53
Crisps	54
Special K	54
Banana	55
Raw oatbran	55
Sweetcorn	55

Medium Glycaemic Index foods (56 to 69). You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.


Table 2 - Moderate GI Foods

Muesli, non toasted	56
Boiled potatoes	56
Sultanas	56
Pitta bread	57
Basmati Rice	58
Honey	58
Digestive biscuit	59
Cheese and tomato pizza	60
Ice cream	61
New potatoes	62
Coca cola	63
Apricots, canned in syrup	64
Raisins	64
Shortbread biscuit	64
Couscous	65
Rye bread	65
Pineapple, fresh	66
Cantaloupe melon	67
Croissant	67
Shredded wheat	67
Mars bar	68
Ryvita	69
Crumpet, toasted	69
Weetabix	69
Wholemeal bread	69

High Glycaemic Index foods (70 or more). Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.

Table 3 - High GI Foods

Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74
French fries	75
Coco Pops	77
Jelly beans	80
Rice cakes	82
Rice Krispies	82
Cornflakes	84
Jacket potato	85
Puffed wheat	89
Baguette	95
Parsnips, boiled	97
White rice, steamed	98

Water Intake

Water is very important as the muscles are 80% water so you are more likely to pull muscle when your dehydrated, drink around 2 litres per day along with stretching will keep muscle supple increasing your performance.