FITNESS
fuelPROS: Some athletes report that fasting
gives them a racing edge, and there is
evidence to support that training in a
low-energy state and then competing
after a high-carbohydrate intake – known
as the ‘train low, race high’ method –
can prolong endurance by maximising fat
oxidation. However, it’s worth noting that
these studies use low-carbohydrate diets
as opposed to fasted training.
CONS: Weight loss isn’t guaranteed.
‘People often over-consume on the**
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‘I want to be fuelled,
hydrated^ and calm’
Illness led pro mountain biker,
Rachel Atherton, to a more
Eastern way of eating‘I got pretty sick in 2014 and,
since then, I’ve started to really
appreciate the Chinese approach
to food. I think you have to eat
for your body type. For instance,
I'm quite a cold person so I eat a
lot of warming food in winter,
which really helps. This means
I eat lots of beans and pulses,
mixed with warming spices such
as ginger, black sesame seeds,
mustard seeds and fennel seeds.
‘I usually drink herbal tea, such
as chamomile, tulsi, nettle or
dandelion, with breakfast. If I’m
going to do a lot of training,
I want my body to be not only
fuelled and hydrated, but also
calm. I also drink lots of water,
and I’ll have Red Bull when I’m
training on the mountains or in
the gym. I like to put some
ashwagandha in the water
that I sip throughout the day- it helps with stress support.
‘I love cooking. I make lots of
stews, soups or curries, with lots
of fresh vegetables, spices and
coconut milk. I eat chicken twice
a week and then most of the
other time I have fish – I don’t eat
much red meat. I’m also gluten-
free and, if I see a gluten-free
cake, I’ve got to have it!’**
‘I can do better training sessions
without feeling hungry’
A vegan detox persuaded CrossFit athlete,
Sam Briggs, to follow a flexitarian diet‘Just over a year ago, I went fully vegan for a month
to reset and detox my body – it felt so great that I’ve
continued to base my diet around plants. I work with a company
called RP Strength to make sure I still get the right nutrients to
support the volume of training I do, but since switching, I’ve found it
easier to digest my meals and the inflammation in my joints has
drastically reduced.
‘I think the most important thing is to ensure you’re eating enough
food to support your training! I would say most people seriously under
eat, which is why they don’t see the results they’re wanting. I’ll eat five
times during the day! These tend to be smaller meals such as tofu,
sweet potato and kale, or seafood with a good helping of veggies and
rice or potatoes for dinner. I also drink a lot of water, plus I’ll have
some caffeinated NOCCO in the morning and a small coffee before my
afternoon session. Since eating plant-based, the quality of my sleep
has improved and I’m able to eat more frequently. This means I can do
better training sessions without feeling hungry.’non-fasted days and may binge eat
because they can “eat what they like”,
therefore negating the calorie deficit
created by the fasted days,’ explains
Dr Cole. Further data from 2018 also
shows that carbohydrate restriction
could have a negative effect on resistance
exercise performance, reducing muscle
size and an athlete’s ability to undertake
lengthy training sessions.
TOP TIP: Time it right. Experts report
that intermittent fasting is probably
best undertaken during low-volume
training phases and avoided during
periods of high-
volume exercise.FREE-FROM
DIETS
Bread, milk, butter,
cheese – many
household staples
are being touted
as the reason for performance-reducing
symptoms such as bloating and abdominal
pain. In fact, one study found that 40 per
cent of athletes cut out gluten, and nearly
one fourth believed that doing so gave
them a competitive edge. Further reports
reveal that as many as one-in-10 people
are gluten-sensitive, while non-dairy
product sales have grown by 61 per cent
in the past five years. Many sporty types
feel apprehensive about free-from diets
because a lot of carbohydrate sources- essential for energy – contain gluten,
while several dairy sources are useful for
muscle recovery. However, anecdotal data
implies that gluten-, wheat- or dairy-free
foods could have performance-enhancing
benefits if you are sensitive to the food
type in question.
PROS: The plus points of this diet apply to
those who have a food sensitivity or allergy.
‘There may be a reduction in irritable bowel
syndrome or gastrointestinal distress,’ says
Dr Cole. It’s worth noting that some sports,
such as running, can make symptoms
worse by directing blood flow away from
the digestive system, and
some fit people who
aren’t intolerant may
find certain foods less
tolerable during intense
training periods.
CONS: There is a risk of
misdiagnosis of gluten
and dairy intolerance,
and there are few benefits of following
free-from diets for those who aren’t
sensitive to the foods in question. One
study in the journal Medicine & Science in
Sports & Exercise reports no difference in
cycling performance among those on a
gluten-free or non-gluten-free diet. Many
experts also advise against cutting out food
groups: ‘Going dairy-free may impact upon
calcium or protein intake,’ explains Dr Cole.
TOP TIP: Get tested. If you have frequent
gastrointestinal symptoms, consult a
nutritionist or doctor. ■
‘Training in a
low-energy state then
competing after high
energy intake can
prolong endurance.’