The Ultimate Green Smoothie

If you’ve been watching me track my diet on MyFitnessPal or been following my Instagram you’ll notice I’ve been starting my day with a green smoothie.

I’ve been doing this for a couple of reasons...

1. I need to increase my dietary fibre. I have a daily target of 38g. The combination of kale, spinach, frozen berries and an apple gives 13g. 
2. Nitrates.

I’m not fond of nutritionism (the over analysis of food) because I think in a hectic stressful world with disrupted sleep, etc. focusing on individual micronutrients to the exclusion of others is a little short sighted. And looking at the bigger picture can often be a more important.

However, if the examine.com guide to exercise performance is to be believed increasing you nitrates by consuming leafy green vegetables can improve anaerobic (repeated short bursts of intense efforts) and aerobic (longer durations) endurance.

In short, nitrates break down in to nitrites which circulate in the body and are turned into nitric oxide. Elevated nitric oxide improve blood flow and work output.

By improving energy production in cells this is very important for exercise performance.

Whilst examine.com is an independent company set up to scientifically analyze the supplement industry it seems you cannot supplement nitrates due to regulation surrounding sodium nitrate, a food additive frequently added to meat products.

Therefore you’re encouraged to hit your target by consuming leafy greens by incorporating them in your pre workout meal in liquid form 60-120 minutes before exercise.

The research states 500g is enough to seek performance benefits, but I’m afraid I fall a little short. Even with my commitment to improved exercise performance and health I can only squeeze in 200g of green leafy vegetables without it being too disgusting to consume and being too expensive to bother.

But undeterred, I feel the lesser dose will serve me well, and comes with other fringe benefits because green leafy vegetables are a great source of calcium and can aid with liver detoxification.

On a little aside, if you’re taking blood thinning medication warfarin you must consult your doctor due to high levels of vitamin k in green leafy vegetables.

Lately I’ve noticed a renaissance in smoothie making mainly due to the popularity of the nutribullet which by all accounts is the latest ultimate kitchen gadget.

If you’re joining the trend I encourage you to be careful with what you use. Too much of a good thing can do the opposite. For example too much fruit can disrupt blood sugar balance (relevant for weight loss / fat loss & health) and leave you hungry. 

Use sugary fruits sparingly and veer towards berries and apples for best results. And get some vegetables in. Some people also like to add flax seed of something similar for added fibre. But again beware, some of the benefits of flax seed are overstated.

If you want to see to see what’s in my smoothie head over to Instagram.

Running To Get Fit?

“Running is a great way to swap you flabby bits for sore hips, knees and ankles...”

Please don’t misunderstand this article. I love to run. If you take a look at the picture above you’ll see me completing The Trans Britain (six marathons in six days), The Wall (a 67 mile one-day footrace), Ironman France and The Strongman Run in Germany. I’ve done a little bit of running in my time...

Having competed and completed many races from 5k to ultra, both on road and off road, I know a little bit about this stuff too. With a background in strength training, rehab, nutrition, etc. I feel it gives me an chance to offer a little bit of insight.

Beyond this I've helped many other people do it too...

I love to run. I love the freedom. It gives me headspace. I love the fresh air. For me finishing a run (even training runs) brings an incredible amount of elation.

But please don’t mistake it. It may well be an element of do as I say and not what I do...

To quote Boston strength and conditioning coach Eric Cressey...

Running can be a great form of exercise if people... 

1. aren't significantly overweight. 

2. have an appreciable level of strength and flexibility. 

3. don't have significantly degenerative joints. 

4. aren't doing it to the exclusion of other training modalities. 

5. aren't doing it on pavement (or at least do so in moderation) 

6. have the right footwear. 

7. Watch out for traffic.

Again, don’t shoot the messenger. I can only relay what I know from working with hundreds of people, years of study and observation. 

Some of the most jacked up [technical term] people I come across are runners. Most are worse than even the desk bound executives who’ve been sat at a desk for 12 hours a day for 20 years stooped over a keyboard. 

Typically stiff as a board, the tightness through their ankle, hips and upper back/ shoulder girdle prohibit them from being able to move about in a decent range of motion with control to go about daily tasks sitting and standing, picking up stuff from the floor or holding children for a period of time. 

I generalise, obviously these people often maintain a healthy weight and a healthy heart (subject to a healthy nutritional and lifestyle status), but under closer scrutiny their strength, muscular balance and flexibility leave lots to be desired.

Fortunately, there is a growing movement in practitioners ready and able to assess and correct both structural integrity and running form. For example my local physiotherapist has a running school in which they’ll get runners on the treadmill and coach them how to run and teach them strengthening, stretching and stabalising exercises which help them pursue their hobby with less chance of injury. That’s the role of a good coach.

The key point here is about priorities. You need to need to know areas of your body where you are tight and weak and go to work to improve them. You cannot do this by running. Admittedly, you can to this in conjunction with a running program providing your imbalance is not too severe. But your best improvements is sometimes to back off the running and build a foundation of strength.

Please also don’t misunderstand, running is a good form of exercise and should cost you nothing. Unless your coach is watching every step you take you’ve no need to run with a qualified instructor.

With free local clubs like Horsell Runners, The Sweatshop, free apps like Couch to 5k to help you program and running forums on Runners World, if you’re being charged by someone to run someone is clearly taking the piss. You’ll find the experience and the guidance you need for free both on and offline. 

However, admittedly checking for structural integrity is a different kettle of fish. This obviously takes skill and experience. But here are a five simple things you can do to help reduce the risks and make the most out of running...

1. Stretch - take the time after running to stretch muscles. Think calf, hamstrings, quads, glutes and more.
2. Use a foam roller - foam rolling can free off tight muscles. This will work out little knots and adhesions.
3. Strengthen - some simple bodyweight circuits are a great way to cross train. Include squats, lunges, press ups and core exercises.
4. Rest - take a day off. It’s important.
5. Vary distances, terrain and speed - to avoid common overuse injuries you need to do this.