Top Fives towards the Mother’s Day Classic

2 mins to read

Pam Stone is not only Blackmores' highly experienced Director of Education but she has also participated in more fun runs than she can remember.

Everyday health

When you're preparing for a run, it's not only your training that is important. A healthy, nutritious diet, including energy snacks and complex carbs, is equally important – as is looking after the health of your joints and muscles. Blackmores' own fun run veteran Pam Stone shares her top tips in various areas to help with your preparation and get you across the line on Mother’s Day.

1. Top 5 training supplements

Magnesium Powder – an easily absorbed form of magnesium, plus amino acids and B vitamins to assist with the production of energy during exercise and to help avoid cramps.
Women’s Vitality Multi and Men’s Performance Multi – contain B vitamins for energy support, antioxidants to help the body deal with the free radicals that are produced as a consequence of high-intensity exercise.
CoQ10 – involved in production of energy in cells
Joint Formula Advanced – combines glucosamine and a high-strength dose of chondroitin which is designed to help reduce cartilage wear and improve joint mobility.
Fish Oil 1000 - can provide an anti-inflammatory action within the body

2. Top 5 energy giving snacks

These choices are all vitamin and mineral-rich foods which provide instant but sustained energy.

Bananas
Nuts & dates
Fruit and yoghurt smoothie
Muffin + nut spread
Hummus + carrots & celery

3. Top 5 “night before the race” meals

Pasta with low fat sauce (tomato/vegetable base) with small amount of meat, chicken or fish
Stir-fry or Asian meal with lots of rice and noodles
Small serve of lean grilled steak, chicken, fish or seafood with lots of potato or pasta and vegetables
Add bread, fruit (with yoghurt, gelato) and plenty of fluids
Lentils with rice, tofu and steamed greens

4. Top 5 dietary sources of complex carbohydrates

Carbohydrates break down to glucose to produce energy. Complex carbs are broken down slowly and provide a slow, even flow of energy. Complex carbohydrates contain fibre as well as many vitamins and minerals needed for energy production. They also have lower amounts of fats. Examples:

Wholemeal bread
Brown rice
Porridge
Wholemeal pasta
Fruits and vegetables

5. Top 5 proteins for running

Proteins help bone and tissue to grow and repair as well as providing energy. Athletes require extra protein to aid recovery.

Eggs – rich in important vitamins, minerals and nutrients
Lean red meat – good source of iron which is crucial to delivering oxygen to muscles
Dairy – a source of calcium and B vitamins, which support energy
Grilled chicken – low fat, high protein source, rich in B vitamins which support energy
Salmon – high protein plus is an excellent source of omega-3s, selenium, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.

6. Top 5 ways to protect your joints

Glucosamine - Glucosamine reduces cartilage wear, increases mobility and decreases joint stiffness.
Fish oil - can provide an anti-inflammatory action within the body
Vitamin C - is required for formation of collagen that is in the ligaments, skin and bone so it is important in joint care.
Good running shoes
Strong muscles to support the joints