There are lots of negative perceptions around diets high in fat, but here is why you should get acquainted.
According to fitness expert Karl Henry, fat is essential in the diet of those who are active.
“Fat is a word that scares most people, being frequently associated with weight gain and heart disease,” Karl says. "But what if I was to tell you that it is the key nutrient that will help you exercise and train harder; and help your body recover more quickly?”
For this reason, Karl, who is also a personal trainer, is hosting a ‘Get Your Runner On’ event to give enthusiasts the low down on how to exercise and eat properly.
The event will take place in Dublin 8’s Radisson Hotel on Wednesday September 24th at 7 pm.
Karl will also offer specific tips for those thinking of taking up running for the first time, and a representative from run specialist store Amphibian King will be on hand to provide expert advice on choosing the right runners.
As with protein and carbohydrates, it is important to include ‘good’ fats in one’s daily diet, as they are an excellent source of slow releasing energy (athletes source between 15 and 25% of their energy from them).
Fats also help alleviate tiredness and sore muscles and offer a multitude of benefits against disease.
Karl cites oily fish, seeds, nuts and olives as some of the best sources, and he also advocates incorporating Udo’s Oil supplement into the diet.
More top tips from Karl:
1. Include protein in every meal; this helps control blood glucose levels and minimizes the need to ‘snack’ between meals.
2. When snacking, stick to fruit or nuts.
3. Drink ½ liter of water 30 minutes before you undertake your exercises
4. Take a ‘power’ nap during the day (10 – 20 minutes). This will help you deal with higher stress levels and give you body a ‘pick me up’ for the rest of the day.
5. Choose brown rather than white (rice, pastas, noodles and bread). They are less processed and are a better source of energy.
6. Set yourself realistic targets; ones which are achievable in the medium not short term.
7. You should have at least one day a week that you rest and relax, doing no exercise or work and just letting the mind unwind and keep your stress levels to a minimum.
Visit www.getyourrunnerson.eventbrite.ie for more information about the event.
I am a runner, walker, swimmer, surfer, mountain biker and cyclist. I am passionate about health and helping people get healthy. It is so fantastic to see Dublin and soon other cities around Ireland transformed by the City Bike scheme. Just a few thoughts, though.