Training & nutrition during COVID-19 with Abbey Lewis

EXERCISE AND MENTAL HEALTH

We all understand that exercise supports our physical & mental health and being active can not only keep us healthy, it can also help us fight off infection. Exercise boosts our mental health, and during this challenging time of uncertainly it’s more important than ever to keep our minds clear and focused.

 

 

With all immediate races being cancelled you might be lacking motivation but there is no better time to put in the work, as it will provide a springboard to an even better training/racing cycle later in the year. Training for triathlons during this time is challenging and you will need to think outside the box, step outside that box, do things you wouldn’t normally do, and keep pushing forward!

 

As well as maintaining our training plans, it’s also just as imperative to pay attention to our diet and nutritional status during the COVID-19 pandemic.  By utilising PREPD you will be enhancing your normal hydration strategy which is especially helpful if you are maintaining your training intensity or amplifying it!

Plus, the prebiotic nature of the resistant starch in PREPD supports good gut health and your immune system.

HERE’S SOME TIPS ON HOW TO INCLUDE PREPD INTO YOUR TRAINING REGIME

BREAKFAST Blueberry & Vanilla Oats

  • Oats
  • Flaxseeds
  • Chia Seeds
  • Banana
  • Blueberries
  • 3.25 LEVEL SCOOPS of PRIME Vanilla Powder
  • Almond Milk

*MIX TOGETHER and cook on the stove top or if you’re in a hurry zap it in the microwave for 3mins

 

Post Training Shake

  • Ice
  • 2.5 LEVEL SCOOPS of RECOVER Chocolate Powder
  • Water

*BLEND TOGETHER and drink

 

Dessert (or a sweet treat)

  • Chobani
  • 2.5 LEVEL SCOOPS of RECOVER Chocolate Powder
  • Xo crunch

*MIX TOGETHER

 

ON THE GO

I always keep a few bottles of PREPD PRIME & PREPD RECOVER in the fridge for when I am in rush between training sessions.  My top tip is that the bottles are the perfect fit for your back pocket when out on the bike- my favourite flavour is strawberry & kiwi!

The prebiotic benefits of resistant starch on Gut health

WHAT IS RESISTANT STARCH AND HOW DO IT WORK?

Resistant starch is a slow release carbohydrate, and in fact most of the carbohydrates in your diet are starches. Resistant starches are long chains of glucose that are found in potatoes, rice, cereal and various foods.

Resistant starch is a type of starch that is “resistant” to digestion. So this type of starch functions kind of like soluble fibre. Normally enzymes in your small intestine digest starches and turn them into the sugar glucose. However, resistant starch moves through the stomach and small intestine undigested and arrives in the large intestine intact.

Once it reaches the large intestine the resistant starch, like the one in PREPD, can function as a prebiotic and provide numerous benefits for gut and immune health. Prebiotics are what the good bacteria (probiotics) in your gut eats and promotes a healthy intestinal microbial balance. Prebiotics help increase the numbers of good bacteria, such as bifidobacteria and lactobacilli, while at the same time suppressing the growth of detrimental (or bad) bacteria.  In addition, the stimulation of the bacteria in the gut by resistant starches can enhance the absorption of micro-nutrients, such as calcium, and can also improve energy recovery, better immune system, nutrient utilisation and metabolism in the body.

PREBIOTIC BENEFITS OF RESISTANT STARCH

Resistant starches have been a normal component of people’s diet since we first began consuming cereals and grains.  However, modern diets have tended to significantly reduce the amount of resistant starch being consumed.  During the past 40 years, considerable research has been undertaken to examine how resistant starches impact our health and wellbeing.

The consumption of resistant starches have been used in many ways to assist with a diverse range of digestive conditions such as constipation, ulcerative colitis and the reduction in toxins produced from “bad” bacteria which can lead to “leaky gut syndrome”.  Once resistant starch arrives in the large intestine, the good bacteria feed on the starch producing short chain fatty acids, including butyrate, which has been shown to be beneficial to your brain, immune and gut health. This process of “fermentation” also alters conditions in the bowel, such as controlling pH, which further helps in creating a healthy environment.

HOW TO INCREASE RESISTANT STARCH IN YOUR DIET

Resistant starch can be found in small quantities in commonly consumed foods such as cooked then cooled potatoes, pasta and rice, green bananas, legumes, cashews and raw oats.  Alternatively, both PREPD Prime and PREPD Recover are a great source of resistant starch.  PREPD is a unique, two-step hydration system that uses the ability of a unique resistant starch to promote increased water and electrolyte absorption through its fermentation by the good bacteria in the gut.  However, when PREPD is consumed regularly, the resistant starch in the drink will also act as a food source for the good bacteria in the gut, providing a range of benefits linked to having a healthy gut.

You can browse the range of PREPD range here.

ACKNOWLEDGEMENTS

Many thanks to Professor Ian Brown FTSE, Sinead O’Connell and Professor Graeme Young (OAM) for their contributions to this article.