Browsing articles in "Nutrition"

Nothing New On Race Day

Sep 18, 2015   //   by phil.ackland   //   Articles, Blog, Events, Fitness, Goal Setting, Motivation, Motivation, Nutrition, Running Articles  //  No Comments


“Nothing new on race day”
It’s one of those Golden Rules that you may have heard before.
Anyone that’s learned this the hard way, and there’s plenty of us around, will hastily give you this key piece of advice.

What this means is that anything you intend to use or do on the day of your event, needs to be tried and tested in the weeks beforehand during training. In training, it’s not as crucial if you have a wardrobe malfunction, stomach upset issues, or unexpected blisters as it is on the big day you’ve been working so hard towards.



Three main areas to look at:

Race day strategy:
It’s so easy to get caught up in the buzz of an event and shoot off from the start at a faster than usual pace. Get a feel for setting your pace and controlling it during training sessions and then think your own pacing strategy through ahead of time and stick by it when the starters gun fires. On the day, it’s about running your own race and not someone else’s.
Food and nutrition:
In longer distance events, it becomes necessary to refuel during the run. This is definitely one you don’t want to chance on the day. Exactly what you are going to need is such an individual issue that will take some time to work out. Many products and food choices are available to use and finding which ones best suit your needs should be trialled during training well before the race.
Grabbing whatever the aid-stations have on offer at a moment’s notice is a risky strategy and should be used only as a last resort.

Clothing and gear:
The day of the event is a big deal. You want to look pretty awesome in all those photos. A whole new outfit is great for a night out, not so great for your race. Do you know if those shorts are going to ride up as you go? Is that new singlet top going to chafe under your arms? Will those shoes, that look great out of the box, blister your feet a few km’s in?
All answers you really want to find out during training when you still have time to find an alternative if need be.


Bottom line is, don’t try anything during the race that you haven’t tested already at home.





Exercise For Gain.

Apr 9, 2012   //   by Reflexion   //   Fitness, Goal Setting, Motivation, Nutrition  //  No Comments

Evil Carbs……?

Apr 7, 2011   //   by Reflexion   //   Articles, Blog, Nutrition  //  No Comments


Many diets make sweeping suggestions about what is good food and what is bad food.

The much talked about “No carb” diets are one example of this. To say to the general community that “carbs are bad” is to greatly simplify the way our bodies work with the food we eat. It’s just not that black and white.

Our bodies require carbohydrates as a predominant fuel source for our daily activities and can  provide essential vitamins,minerals and nutritional value.

However, not all carbohydrates are created equal. Two basic types of carbohydrates exist, simple and complex.


Complex carbs can be found in foods such as :

  • Wholegrain breads
  • Wholegrain cereals
  • Vegetables
  • Brown rice
  • Beans
  • Nuts
  • Seeds

These type of carbohydrates provide a slower release of energy to the body and keep you feeling full for longer.

Simple carbs can be found in :

  • Fruits
  • Milk
  • Vegetables

….as unrefined simple carbohydrates that give a faster energy release while also providing vitamins, nutrients and fiber.

They can also be found in :

  • White bread
  • Biscuits
  • White rice
  • Pastries

….as refined sugars that provide a similar quick hit of energy without the same nutrient benefits. Often referred to as “empty carbs”.

GI ratings have a strong link here and there is much information available on this topic. A food with a high GI rating provides a fast energy release were a low GI rating indicates a slower release.

If you want further information on the GI rating a great site to visit is :

Individual energy needs will be greatly variable depending on several factors. A major one being a persons level of activity on any given day. From olympic athletes to gym addicts to an inactive office worker looking to lose weight and everyone in-between, there is a huge variable in each person’s requirements.

My advice is to steer away from categorising foods as good or bad and completely excluding the “Bad” list. Instead look to make better choices that suit you as an individual. Make better use of foods that have higher nutritional value and minimize the use of foods that don’t.

I have provided this overview as my opinion as a qualified Personal Trainer. Nutritional study is a part of this qualification and as such I have an understanding of the principles involved.

If you need detailed help with nutrition and food related advice, I recommend getting in touch with a qualified nutritionist who will be able to provide you with accurate and detailed guidance that will suit you personally.

You may also find a Food and Activity diary a handy tool to use. Feel free to visit the “Downloads” page on this site to download a free copy to use at home.