Discover The Base Training Diet

When we think about why we follow training plans, this generally is with a purpose of improving all-around fitness, strength and ultimately performance.

They generally stand on 5 key pillars:

1. Aerobic base -  This post focusses on nutrition to build the aerobic base

2. Strength & mobility

3. Power & threshold &Technical skills

4. Maintenance

5. Off season/holidays

Your goals might be spoken out loud .. they might actually be plugged into a spread sheet... regardless you will have a reason why you train, be that personal, professional or both !

You likely already have thought about your diet, but if somethings no longer working like it was ... this is a sign change is needed somewhere.

You, your goals, your training plan.. all these elements and more if you add in your everyday, will and should change through life. So are a moving target your body to; turn up, react and adapt before tomorrows expectations rock in

Diet is one of other factors that can impact how well we execute our every day and event performance. Some may work with a nutritionist to help establish a working formula.. If this is not for you, please take away these ideas to trial in finding this for yourself.

Base training focussed meals

What to be thinking about;

• Hours of training at their height at this phase

• Calories should equally be their highest here too

• If multiple sessions a day mean short periods to eat before going again

• Avoiding large energy deficits that risk lower immune/repair functions, higher injury/illness and jeopardising training adaptation, volume and mood

• Can any weight loss goals wait for later lighter phases of training e.g at specific/taper phase.

STARTING YOUR DAY

Oat based meals with honey and fruits. Cooked oats; starch in a natural grain form; when dried/crunchy or soaked they digest more easily/quicker. The more solid oat shape, the more husk, skin and pith fruit has, adding fat and protein, the slower the release of glucose. This meal a quick/medium ~2-5 hrs pre training. If you want to train <1hr after eating, reduce fresh fruits & avocado to prevent indigestion & incorporate these into dishes/snacks when you have more time to digest fats and fibre or blend them into a liquid, easy digest smoothie.

Natural glucose/fructose ratios occur in honey,maple syrup, dried and fleshy fruits and provide a dual high energy delivery almost instantly. Different colour fruits is a sign of differing vitamins & phyto-nutrients such as anti oxidants and prebiotics. Mixed with fat/protein and starch, staggers the delivery if needed though. Natural yogurt/milk adds some useful calories from a little fat, and protein to buffer muscle damage rate in the day and or during/after training.

1/2 an Avocado brings 120 calories from fat, a handful of raisins provides another 120kcals but from fruit sugars, so both useful ingredients to avoid uber bulky meals. Plus gives palatability, some fibre and a good dose of potassium.

Pastries offer a simple flour baked with butter for higher energy than most breads per gram, they also dissolve easy when wet, aka digesting. If you have less time have with quick energy foods ; honey, fruit preserves or a dried fruits pastry and you can train within the hr. For added nutrition and a medium rate to digest meal, choose a seedy whole grain flour option and add natural fats and proteins such as meat, dairy, eggs or humus, then add naturally colourful foods for vitamins.

Juices use more ingredients than you would typically eat in one go, and feel less full ...perfect! If you want instant energy; stick to just fruits, honey, syrup blends. Add protein with milk, powders,yogurt for muscle repair/balance add 3 even. Add peanuts/nut-butter /coconut oil for natural fats. Combine the lot, and you've made a complete liquid meal. Tumeric, ginger & carrot add too antioxidants and flavour.

Snacks

when theres less time before training for long periods aka >an hr or when you are training more than once a day.

Double carb  it in  crunchy, mushy, meltable or liquid forms and you'll be good to go again sooner

Plain juice alongside a meal or as a snack, it may a blend such as those earlier mentioned

These are all as close to the whole-food choices we can get, for medium to fast high energy. The endurance sessions that need continued performance past the hr are a goof time to use these.

Baked oaty/rice bars with dried fruits, dates, honey, sugar added. 

Simple bread roll and milk/milkshake/flavoured milk

Dried fruits & nuts, sometimes dried banana also good additional like a trail mix style

My personal powerhouse favourite ..dates and peanut-butter; wrap these up or have a few before

Light main meals

Flour as we know now digests fairly easily when wet.. so breads actually make a nice medium carbohydrate option, again medium being energy best accessible in 3-5hrs.

If you get bloated, reduce gluten with sourdough bread swap. If you can, opt for seedy breads for added fibre & nutrients. Look for a natural protein filling; not fried, ideally not cured or crumbed, but fresh meats, dairy, eggs, tuna or prawn. Beans & chickpeas/peas of any type are a hybrid of protein and high fibre carb, so bean or houmous fillings also are a bonus protien.

Jacket potatoes are readily mashed, simple white carbohydrate although 100% in their natural whole form from the ground they grew ... offering a quick carbohydrate load. We can slow this with added protein, fat, and fibre, aka the cheese, beans, salad. Coleslaw added can push up the calories if you need it, mainly from the fats in the creamy mayo.

cheese or creamy soups are a fat:protein combo and combos give us more in one and good way to eat. When they melt to liquid or are liquid already, again we get less full and can take on more energy, making cheese and soups good extras.

As always look for some added colour for the completeness of a meal and for gained extras beyond the macros

Main meals that pack a punch of energy and added nutrient's

Whether fuelling for the incoming workout, storing energy for later or as recovery, then your main meals provide the best opportunity for maximal macro, micro and phyto nutrients when as many food groups and variations within food groups are included. we should only be taking the snacks and quick options when indicated.

Arguably the most versatile protein; Eggs. Another naturally occuring wcombo food of fat and protein... cook them with carb; Potato in the Spanish omelette, or flour/wheat in egg noodles; and again hte combo foods give maximal energy and nutrients in a portion. Add more protein with a meat or Quorn. Cook with an oil such as avocado or coconut for fats with added benefits and heat stability. Dress with oils such as nut or olive for flavour and more added energy if needed.

Eggs are not for everyone.. as a dietitian of many years in gastro-intestinal clinics I hear you... so simple pasta is also great! Offering the highest energy per gram than any standard carbohydrate. It digests quickly, offering a medium/quick rate of energy. If making an after training meal, or time beforehand, add meat, Quorn, edamame beans, mozerrella balls, boiled eggs to balance your protein spread.

As mentioned before, liquid/ easily melted fats naturally occur and provide rich amounts of calories such as yolk, milk, cheese in pasta sauces, or coconut creamsy curry sauces. Plant fats and oils all provide antinflammatory effects and promote supple arteries and healthier cholesterol ratios.

Stews with dumplings; a buttery/floury dense ball of energy, alongside broth and meats you'll get plenty of collegen containing protein for enhanced muscle, joints and tendon care and immune reapir.

So there you have it.. I leave it open to you in finding the recipes as there is A LOT, so reinventing the wheel not needed here. What i hope this has provided is a guide and confidence in filtering or editing the right recipe for your needs.

PLEASE DO message for a chat if you have questions..