Bit of a difficult day yesterday. I started with another run before breakfast, which went quite well. It was a tempo run and even though it was first thing, I had no trouble keeping up the pace. I did make sure to have a full 15 minute warm up and a 20 minute cool down, swiftly followed by a recovery shake and breakfast. However, I still struggled with headaches and feeling really drained all day. I think that I left lunch too late and that I needed more than just water to rehydrate.
When you sweat you lose more than just water, you also lose electrolytes. I suspected that I was having headaches because I was low on electrolytes, which is why I kept drinking bottles of water with Nuun electrolyte tablets in them. Electrolytes are salts which your body cells need to maintain voltages across their cell membranes and to carry electrical impulses to other cells. Your kidneys work to keep the electrolyte concentration in your blood constant. However, when you exercise you lose electrolytes in your sweat, particularly sodium and potassium. These electrolytes have to be replaced which is why sports drinks are often high in these ions.
So note to self, need to take an electrolyte tablet after every run, not just the long ones!
When you sweat you lose more than just water, you also lose electrolytes. I suspected that I was having headaches because I was low on electrolytes, which is why I kept drinking bottles of water with Nuun electrolyte tablets in them. Electrolytes are salts which your body cells need to maintain voltages across their cell membranes and to carry electrical impulses to other cells. Your kidneys work to keep the electrolyte concentration in your blood constant. However, when you exercise you lose electrolytes in your sweat, particularly sodium and potassium. These electrolytes have to be replaced which is why sports drinks are often high in these ions.
So note to self, need to take an electrolyte tablet after every run, not just the long ones!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
1642.71 | 106.66g | 208.99g | 42.63g | 0 | 29.62g |
26% | 51% | 23% | |||
Calories burned through exercise: | 372 | ||||
What I ate:
Time | Item | Amount |
07:00 | Cold water | 250mL |
07:15 | Tempo run - 25 min | |
08:00 | Cold water | 500mL |
08:30 | Sponser Chocolate Recovery Shake | 20g (1 scoop) |
mixed with skim milk | 150mL | |
08:45 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Mattesson's Turkey rashers | 3 rashers | |
Gluten Free fruit muesli | 70g | |
Alpro Soy milk | 120mL | |
Sainsbury's Orange, Mango and Passionfruit juice | 150mL | |
10:00 | Black Tea | 500mL |
11:00 | Raspberry and Echinacea tea | 250mL |
13:00 | King Prawn Stir Fry with Oyster Sauce | 350g |
Merchant Gourmet tinned puy lentils | 105g | |
Irish Yoghurts Diet Strawberry | 125g | |
Lemon lime Nuun electrolyte tablet in water | 750mL | |
15:30 | Green Tea | 250mL |
16:15 | Brazil nuts | 6g |
Cashews | 17g | |
Blueberries | 100g | |
Sainsbury's Be good to Yourself chocolate mousse | 62.5g | |
19:00 | Orange Nuun electrolyte tablet in water | 750mL |
20:00 | Stir fry Beef | 100g |
Waitrose mixed vegetable stir fry | 130g | |
Vegetable oil | 7.5mL | |
Thai sweet chilli sauce | 1 tbsp | |
21:00 | Lindt Excellence 70% cocoa dark chocolate | 20g |
22:00 | Ellactiva Chocolate Calcium Chew | 1 chew |
500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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