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Early training phase: building the foundations
“Regular training, lifestyle and nutritional intake all play a role in supporting overall health,” says Melissa. “As training ramps up, people should ensure adequate intake of protein and carbohydrates to support overall health. Protein contributes to the maintenance of muscle mass, and carbohydrates contribute to the recovery of normal muscle function after exhaustive exercise.”
It’s important to begin supporting nutritional needs early in training and, just like any good programme, consistency is key. Melissa advises focusing on macronutrient balance, rather than calorie counting, with meals containing:
- Carbohydrates for endurance – e.g. wholegrain pasta, brown rice, oats and quinoa, plus starchy vegetables like sweet potatoes, butternut squash and beetroot
- Protein to contribute to the maintenance of muscle mass – e.g. lean chicken, turkey, eggs, Greek yoghurt, tofu, and oily fish such as salmon or mackerel
- Healthy fats for sustained energy – e.g. nut butters, extra virgin olive oil and tahini, along with oily fish.
Seven days out: fuel smart
“Race week isn’t about eating more, it’s about eating smarter,” says Melissa. “The goal is to hit the start line energised, not bloated or uncomfortable.”
She advises: “Keep carb-loading short and focused, starting three to four days before race day. Choose simple, easily digestible carbohydrates such as rice, potatoes, bananas, oats and bread. Maintain moderate protein to support muscle repair and cartilage health. It’s important not to introduce anything new to the diet that the body may not be used to.”
Melissa’s two pillars of race week fuelling include foods that help provide:
- Smart carbohydrates for energy – e.g. wholegrain breads, oats, rice, bananas, bagels, and electrolyte-boosting drinks
- Anti-inflammatory foods for restoration – e.g. oily fish, berries, leafy greens, turmeric, ginger, nuts, seeds and collagen-rich broths.
Race day: keep energy, hydration and digestion on track
On race day, energy availability, focus, hydration and digestion are key. “Hydration and electrolyte balance are essential, as runners lose sodium, potassium and magnesium through sweat,” explains Melissa. “Coconut water, bananas and homemade isotonic drinks are available in convenient formats and designed to be consumed as part of a balanced diet.”
Melissa recommends choosing an energy-focused breakfast with foods that provide steady fuel, such as:
- Easy-to-digest protein for muscle support – e.g. Greek yoghurt, eggs, or oily fish such as sardines
- Sources of unsaturated fats for longer-lasting energy – e.g. nut butters, soaked seeds and extra virgin olive oil
- Fluids and electrolytes for hydration – e.g. water, coconut water or homemade isotonic drinks.
When it comes to digestion, Melissa says: “To avoid digestive issues, steer clear of high-fibre or gas-forming foods such as beans, lentils, cruciferous vegetables, or very high-fibre cereals close to race day.
Digestion issues are one of the most common reasons runners struggle on race day. Therefore, Melissa advises: “Keeping foods simple, familiar and well-tolerated can make a huge difference to comfort and performance. This is not the day to experiment with new foods.”
Recovery: repair and reset
After a long-distance run, it is normal to experience changes in how we feel. To help the body reset, Melissa recommends choosing a recovery meal that supports the following pillars:
- Protein for growth and maintenance of muscle mass – e.g. Greek yoghurt, eggs, tofu, cottage cheese, soft dairy alternatives or white fish
- Healthy fats for long-lasting nourishment – e.g. avocado, nut butters, mixed seeds and nuts
- Mood supporting foods to help provide immediate energy – e.g. dark chocolate, trail mix, banana chips or homemade granola.
“Post-race recovery should focus on rest, restoring energy and managing the post-marathon mood dip,” Melissa explains.
The role of supplements
For every stage of training, alongside a healthy balanced diet, Melissa recommends taking a daily food supplement to look after the joints. Her choice is Jointace Max, a product that includes a daily glucosamine tablet, collagen tablet and omega-3 capsule. It can be paired with a topical gel for those who need extra help in the form of joint support or post-exercise massage. Customers can be referred to the pharmacist for advice and products tailored to their needs.
National Walking Month
May is also National Walking Month, and this year, it will highlight the benefits of walking for women. “We’re asking women to #WalkOut and get outside for a walk or wheel each day in May for their own health, wellbeing and enjoyment,” says the organiser, Living Streets.
The event recognises the fact that women are more likely to make multi-purpose journeys, such as combining school drop-offs, care responsibilities and errands within a single trip. Instead, Living Streets wants women to go for a walk purely for themselves – and their own enjoyment.
A mass ‘walk out’ will be organised for Friday 29 May to mark National Walking Month – will your team join in? Find out more here.
Mental Health Awareness Week
This year, 11-17 May is Mental Health Awareness Week, and the Mental Health Foundation is asking people to take part and take action to support good mental health. “Even small actions can help us feel hopeful and less powerless,” the charity says. ”And while our individual actions matter, when we come together, we are even more powerful.” There are a variety of ways for pharmacy teams to join the campaign, including by wearing something green on 14 May for Wear It Green Day, or becoming a workplace partner. Find out more here.
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