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Woodland 5 On the day entries available.

The first race was a huge success (full results here) and we have plenty of spaces for the next two events.

The dates  are:  26th June and  31st July.

entry form here (pdf or doc)


Fuels for Runners - The Banana by Joanne Hart

The banana is a popular runner’s food, before and after sport and as a healthy snack.   It’s a high energy, easy to transport food that comes in its own wrapper!  A medium banana (118g) provides 109 calories.

Did you know?

  • Bananas are a good source of potassium.  For runners, the important functions of potassium include helping the muscles and nerves function properly and maintaining the proper electrolyte balance in the body.  Muscle weakness can indicate a need for more potassium rich foods.  Other examples of potassium rich foods are vegetables such as spinach, broccoli and carrots.

  • A recent US study has suggested that eating more food containing potassium can have a protective effect for cardiovascular disease.  The greatest help was when people’s salt intake was already high though.  Keep a check on your salt intake instead; the UK government’s recommended daily maximum amount (RDA) is 6g.

  • Bananas are a very good source of vitamin B6.  Vitamin B6 supports the nervous system amongst many other things.   Other food sources include spinach, peppers, garlic and tuna.

  • Bananas contain the antioxidants vitamin C and manganese; they provide antioxidant protection against free-radicals which damage the body’s cells.  Free radicals are generated as part of normal body processes; exercise generates additional free radicals so runners may benefit from eating more foods that contain antioxidants.  Make sure you eat your fruit and veg!

Eating Bananas

  • Choose green bananas, they are a good source of prebiotics which fuel the good gut bacteria.  

  • Bananas are a high GI (Glycaemic Index) food. This means that their energy is quickly released into the body. Eat them with a food that is a good source of protein (Eg.  6 walnuts or small low fat natural yoghurt).  The protein helps to slow down the digestion of the sugary banana, keeping you fuller for longer and helps to avoid the plummet in blood sugar levels after you reach a sugar high and then dip mid afternoon.

  • A banana (and a few nuts) makes a good mid morning or afternoon snack.

 

  • A banana before a run or a race can provide you with energy.  Some people can get digestive issues by eating so close to a run though.  Remember not to test out a new food before your race!


  • Try a banana & peanut butter smoothie after a run – Blend a banana, low fat milk, dessert spoon of peanut butter, low fat natural yoghurt (for more protein) &  ½ tsp cinnamon.


In summary, the banana is a great pre-packaged food. Whether you eat it as part of a snack, a post or pre-run food will depend upon your individual goals!

Bibliography/References
Mateljan, G. The Worlds Healthiest Foods (2007). GMF Publishing and www.wedmd.boots.com


Have you got a food or nutrition topic that you would like covered? 
Then please ask Joanne Hart.

  Joanne is a Dietary Educator and a Yoga Teacher (British Wheel of Yoga).  She offers a 3 Day Food Analysis so that you can check what nutrients you are getting from your food and then work out what you need to do to support your health goals.   Joanne is carrying out a Nutritional Therapy degree and is a member of BANT (British Association for Applied Nutrition and Nutritional Therapy).   Joanne.L.Hart@googlemail   & www.yogawithjo.com

 Article written for Finchcoasters Running Club.

 


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