Nutrition for running, fitness and health. By Michael Rivers.
Breakfast: 30g organic raw oats, 1 tablespoon sesame seeds, 1 tablespoon of ground flax seeds, 1 tablespoon goji berries. Sprinkle on ground cinnamon (as much as you can stand!). Add almond milk, rice milk or one of the now many varieties of dairy milk alternatives. Freshly ground organic coffee or green tea, all good. Soya milk for taste, best is Alpro brand fortified with B12.
Mid morning protein hit: Almonds, walnuts or vegan protein shake. Portion of fruit, focus on berries.
Huel pea protein powder, one scoop with 250ml water.
Lunch: Choose from the following: Avocado, lentils, mixed fresh salad, bulgur wheat or quinoa. Beans from tin (fresh is always better but do you have the time to cook them?). Sprinkle nuts and seeds on top of meal, choose from pumpkin and sunflower seeds. Use cloves in cooking for anti-inflammatory properties. Plain white mushrooms should also be a regular part of your meals.
Always add herbs and spices to every meal:
Turmeric (must be mixed with black pepper).
Condiments: Organic cold pressed extra virgin olive oil, use sparingly! I buy only locally produced from organic olive producers that I know and trust from Vasa Kellakiou village. turmeric with black pepper for anti-inflammatory properties.
Evening meal: Small portion of fresh vegetables, light small meal. Again with all the herbs listed above. If I have a early training start and many fitness classes the next day, I find it best to skip all high fibre foods and just have Huel pea protein powder, one scoop with 250ml water before bed.
Hydration: Spring water, never drink domestic tap water, domestic tap water will keep you alive, but you will never really live (read the Messages from Water and the Universe by Masuri Emoto). Drink herbal teas often, hibiscus, green, camomile etc, so many wonderful teas to choose from now in Cyprus.
Vegan athlete notes: Click links to watch the videos.
Peppermint water for athletes.
Beetroot juice for endurance.
Fennel seeds for endurance.
Fruit: Try to focus on berry type fruits. Bananas, apples or oranges are all great, but real fruit power is better sought from berries. Goji berries, Strawberries, Blackberries, cherries etc.
Snacks: Walnuts, almonds, pumpkin seeds, goji berries, vegan energy bars, raw cacao, occasional organic dark chocolate. Bread: choose one with basic ingredients, freshly baked, WHOLEMEAL or SOYA GRAIN only. Remember, the whiter the bread, the sooner you are dead. Best place for vegan protein bread is in Germasogeia, Limassol, http://psomi-alati.com/ - Ask for Evro and say I sent you.
Things to dump completely - Fizzy soda's, all dairy products. Also note that despite the b.s. you'll see on Facebook from "Cyprus nutritionists", yogurt from animals milk is not a healthy breakfast.
Supplements needed - Synthetic liquid B12, placed under the tongue once per week for 30 seconds. Everything else should come from your foods and healthy outdoor lifestyle. Note, vegan female athletes need to be careful of iron deficiency. Your natural source for this would is lentils and raw cacao (chocolate!)
Why a vegan diet? Watch the video below for the truth about nutrition.
Inflammation is one of the biggest issues we face with intense fitness training, exercise and sports. While most people will do their best to ignore this subject and only take action when something breaks, our advice is to take daily action through eating natural inflammation fighting foods.
Here's our top 7, all available from local supermarkets in Limassol.
For more tips on dieting and natural plant based sports nutrition, make an appointment with your V1 Fitness personal trainer.
Sitting is becoming the life shortening disease of our modern computer operating lives. The advice is to use standing desks and to take frequent breaks with a walk. Ikea in Nicosia now sell the new standing desk called BEKANT which we really love, price is €199 which is in the higher price range for a home desk, but you need to look at it as cheap health insurance.
Turmeric Curcumin added to our foods may also help. Great video that hits some home truths about the pressures we face working long hours in front of our computers. Even the long hour office working who ends their day with a one hours session at the gym seems to be heading for trouble, we really need to ensure that we do take those frequent breaks and create a routine.
For more health tips on dealing with long hours in the office, get in touch to book a fitness and lifestyle assessment at V1 Fitness Limassol.
Studies show significant benefits to fitness and athletic performance with peppermint fragrance and drinking peppermint water.
You can purchase pure peppermint hydrolates and essential oil from our recommended aromatherapist at the Limassol Sports Massage.
Forget the performance enhancing drugs, try performance enhancing vegetable.
Yep it's a fact, studies show that doping with a couple of shots of beetroot juice will give you an athletic boost. We tested this ourselves during 21km half marathon running races, and yes it really does increase stamina and endurance giving you a better chance of that desired P.B.
Great challenges coming up in Limassol for you to test it out;
Limassol Marathon, March 29th 2015.
Cyprus Skate Marathon, May 17th 2015.
Cyprus Ultra, January 16th 2016.
You can find pure beetroot juice in glass bottles (only buy in glass bottles) at your local healthfood store. Holland and Barrett in Limassol stocks it as well as All Organic.
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