Rachel is a university qualified nutritionist based in Balmain, Sydney. She is a busy working mum of two teenagers, so is practical and realistic with her advice. Specialises in peri menopause, menopause, gut health, weight issues, low FODMAP diet and sports nutrition. Online and in person consultations available.
If you’re putting in the hard yards training for a marathon or half-marathon, developing a strategic fuelling strategy and plan is essential for running your best race. While sub-optimal fuelling might prove adequate for shorter, slower training runs, it can often be the factor which turns a great race into a disaster from the 10km point of the race.
Read MoreI was excited to find a new energy gel for my clients with sensitive tummies needing a low FODMAP sports supplement*. Here’s my review of Huck energy gels.
Read MoreI was lucky enough recently to be able to work with an athlete preparing for the Australian Schoolboys Rugby Union Tournament. He was interested in maintaining his work rate, making his tackles and not fatiguing in the second half of the game. Here's some of the key points we came up with. Of course, every athlete is different with different food preferences, requirements and backgrounds. What is right for one athlete may not benefit the next - so make sure that your sports nutrition advice is tailored to your goals.
Read MoreA long overdue post about my most used sports nutrition product - nuun electrolyte tablets. Nuun tablets are added to water and replenish the electrolytes that are lost in sweat during exercise with only 1g of sugar (dextrose) per serve (compared to 36g of sugar in a sports drink). Nuun contains the four main electrolytes that are vital in hydration and exercise performance and this year they will be the official hydration partner of the City2Surf
Read MoreIf you hang around the sports nutrition world you'll see there's a lot of fuss about beetroot juice, which has recently been promoted to a Grade A supplement by the Australian Institute of Sport. Whether you are trying to improve your exercise endurance, improve your blood pressure or just add more veggies to your diet - check out my beetroot smoothie.
Read MoreAre you training for the Blackmores Running Festival, Trailwalker or the City to Surf? Not sure if you need to take gels? Looking for a gentler alternative?
Recently Fletch from Running Science gave me a couple of Huma Chia Energy Gels to try. Of course being a nutritionist, the first thing I did was to go straight to the Nutrition Information Panel to see what I was getting:
So what’s in a Hüma Chia Energy Gel?
Pureed fruit. Sea Salt. Water. Ground Chia seeds. Brown Rice Syrup. Evaporated Cane Juice. Citric Acid. Coconut Water. I could see that I was getting 24g carbs, 100 calories and a good range of electrolytes. From a macro and micronutrient point of the Chia Energy Gel was very similar to a GU. Fantastic. So I set off on my run.
I tried the Strawberry Lemonade flavour and I have to say - it is absolutely delicious and such a great change from the normal overly sweet taste of most energy gels that I have tried. It had a very strong limey taste - like Lime Marmalade. If you suffer from "flavour fatigue" towards the tail end of a marathon this would be fantastic to add in.
I was concerned I would have tiny bits of chia seeds floating around my teeth but the chia is milled very fine and not noticeable. The consistency was slightly thinner than a GU gel but not watery.
If you are running or cycling for more than 75 minutes you will benefit from ingesting approximately 30-60 grams of carbohydrates every hour. The use of a mix of Glucose (short and long chain) and Fructose increases carbohydrate absorption which is important in multi-hour events.
If your stomach doesn't handle traditional gels or sports drinks you might find the Huma Gels gentler on your stomach.
Several of the the Huma Chia Energy Gels contain caffeine, and caffeine is proven to reduce the perception of fatigue with the ideal dose being 1-3mg per kilo of bodyweight. The Strawberry Lemonade flavour had 25mg of caffeine so for a 60kg runner you could take several of these over the course of an event (assuming you are used to the effects of caffeine). If you don't react well to caffeine there are caffeine-free flavours.
Don't forget to always consume your energy gel (regardless of brand) with water so that your body can process the gel.
Where have you heard that word before? If you've read Born to Run you'll remember the Tarahumara - a tribe of Mexican Indians who regularly compete in epic 100+ mile races as part of their culture. To fuel themselves on these ultramarathons, they use a special chia seed blend. You can't read Born to Run without getting inspired to run on chia!
Are you training for an endurance event? Did you know that using a scientific approach to nutrition in a marathon takes, on average, nearly 11 minutes OFF an amateur runner's finish time? My 8 week Endurance Nutrition program focuses on supporting your marathon training with making nutritious food choices a priority so that you can get to the start line feeling great. On race day you will be armed with well trialled strategies that work for you and will help you run your best fuelled marathon, half marathon or triathlon.
If you are interested in trying Huma Gels drop in to Running Science and check them out.
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