TRAINING & EVENT NUTRITION
Megaburn Australia is the official nutrition partner for The Kokoda Challenge this year! They're offering exclusive discounts for Kokoda competitors on their delicious range of energy bars and powders. Here are their top tips to fuelling and hydrating your body during training and the event:
WHY EAT BEFORE YOU TRAIN
Fuelling your body before training or sport is essential for:
- Providing long lasting energy during your training/event
- Avoiding stomach discomfort or excessive toilet breaks
- Preventing muscle breakdown
- Ensuring you achieve the maximum benefits of your training sessions and future training!
As a general rule you should aim for 0.5-1g/kg of body weight of carbohydrates prior to endurance training. It is important to note that this may vary depending on your training, daily requirements and your tolerance to eating pre-training.
WHAT TO EAT AND WHEN
Carbohydrates are the body's main fuel source during training, hence pre-training nutrition is about priming our glycogen stores so energy (glucose) is readily available.
Most people can tolerate a main meal 2-4 hours before training. Choose a meal that is rich in carbohydrates, moderate protein, and low in fat. Examples include:
- Muesli, yoghurt & fruit
- Chicken/beef/tofu salad wrap
- Peanut butter and banana on toast
A snack 30-60min before training is recommended to top up glycogen stores. Choose a snack rich in simple carbohydrates, and low in fat & fibre to aid digestion and avoid any gut upset. Examples include:
- Megaburn bar
- Rice cakes with honey or jam
Remember to stick to familiar foods! Practice your options in training and avoid trying any new foods
during the event.
Tip: if you struggle to eat prior to training then Megaburn AMMO is a great option! Simply mix 1 level scoop with 200mls of water prior to training.
WHY EAT AFTER YOU TRAIN
What you eat AFTER training is EQUALLY as important as what you eat before.
Eating after exercise will NOT diminish the hard work you have just done in the gym or on the road. It'll actually maximise your training for your next session and ensure you keep on improving.
Eating post training is essential for muscle growth and repair, reducing inflammation, restoring energy levels, and staying injury free!
DOWNLOAD THE FULL NUTRITION GUIDE
WHAT TO EAT AND WHEN POST TRAINING
Holly recommends rehydrating ASAP and eating ~60-90 minutes after training. This is the ‘anabolic window’ where your body is most hungry for fuel to maximise recovery. During this time you want to prioritise carbohydrates (to replenish glycogen stores), protein (to aid muscle growth & repair) and fluid (to replace lost fluid).
If you can't have a proper meal post training then using MegaBurn's Performance Bars and Powders can come in handy.
For every hour of exercise aim to drink 1L of water on top of your daily requirements. Water in crucial for healthy digestion, nutrient absorption and lubrication of joints.
WHICH MEGABURN BAR IS BEST POST TRAINING
Velocity, Lush, Wild & Vibe – these bars are highest in carbohydrates to replenish glycogen stores and have a great amount of protein to kickstart muscle repair.
"These bars are great for a post-workout snack after training – especially if you are on the go."
SWEET POTATO BROWNIE RECIPE
Nutrition Per Brownie: 200 Calories | 20g Carbs | 10g Fat | 10g Protein
- 420g Raw Sweet Potato, peeled
- 150g Peanut or Almond Butter
- 50g Cacao Powder
- 50g Rolled Oats
- 80g MegaBurn Double Choc Vegan Protein
- 1tbsp Baking Powder
- 110mls Maple Syrup
- 125mls Almond Milk Unsweetened
- Pinch of Salt
Grease and line a 24cmx 24cm square baking tin with baking paper and preheat oven at 160 degrees, fan forced.
Boil sweet potato until tender, run under cool water and puree.
In a large mixing bowl, add potato, honey, peanut butter, and milk and stir to combine.
Add the cacao powder, salt, baking powder and stir to combine before adding remaining ingredients. Mix well until mixture is thick and smooth.
Transfer batter into a baking tin and spread evenly using a spatula.
Bake for 15-20min or until a skewer is inserted and comes out clean.
Let cool and cut into 12 brownies and store in the fridge.