The Clinic Blog

Right Food, Right Time -Race Day! →

With the Women's 10K only round the corner you should hopefully be feeling well prepared and ready for race day.  However for some of us we can sometimes feel lethargic / ill / bloated when we run.  The reason for this could be the timing of your meals according to our dietitian Nathalie Jones.  “What you have, when,” can make a difference to how you run and how quickly you recover.

We often fit in runs around our busy lives so below Nathalie has provided 2 plans which will show you how to plan your meals and snacks to optimise your training and hopefully make the difference in time for your upcoming race.

During your runs

On a run of over 90 minutes, you need extra, quick acting carbohydrate while running such as dried fruit, jelly sweets, sports drink or gels.  Have small amounts every half hour or so.  

The After Work Run

Breakfast:  

Some carbohydrate (cereal, porridge, toast) with some protein (milk, yogurt, egg) and fruit.  Your carbohydrate stores will be low in the morning.  If you miss breakfast, you are likely to feel starving later and grab an unhealthy snack that will make you feel worse when the sugar rush wears off.

Lunch:

A mix of slow release (low GI) carbohydrate (wholemeal pasta, basmati rice, wholemeal bread) some protein (cheese, fish, beans, chicken, meat) and vegetables.  This meal is your main fuel for your run. The protein helps lower the GI, slowing the release of energy.

Afternoon Snack (about 1 – 2 hours before your run):  

An easily digested, high carbohydrate snack such as a bowl of cereal or toast.  This is to top up your carbohydrate stores.

Dinner:

Have dinner within 2 hours of your run (if not possible, have a sandwich or smoothie).  This is when you absorb the carbohydrate best, helping you recover faster.  By having carbohydrate and protein together, the carbohydrate uptake into your muscles is more effective.

The Morning Weekend Run 

The night before:

Your meal should contain carbohydrate (pasta / bread / potatoes).  If your dinner is early, try and have another high carbohydrate snack for supper.

Breakfast:

You need some carbohydrate at this meal but this can vary from a bowl of cereal and toast if you are running 3 hours later or an isotonic sports drink or banana if you have only half an hour to spare!  The less you plan to eat here, the more important the night before is for fuelling.

Lunch

This post run meal should be had within 2 hours (or have a snack if your lunch is not planned for over 2 hours).  You may not be hungry at this meal as exercise can blunt your appetite.  If so, have a small snack and then another mid afternoon.

Mid afternoon snack

If you are hungry, have some carbohydrate and protein such as a bagel and tuna, a jacket potato and beans or chicken sandwich

Dinner

This meal has the least impact on your running, especially if the next day is a rest day.   Choose something you enjoy!

by Emma in the category of treatments | comments are open | Mon 7 May 2012

"Delighted to Be Here!" Massage Offer at TCA →

Now that Achilles Heel Clinic has finally arrived at The Climbing Academy we are absolutely delighted to be here and to show you how much we have decided to do an offer on Massage.  Half hour appointments will be £20 and for the hour £30.  The offer is valid until the end of May and applies only to massage appointments made at the climbing wall.  So to make a booking please phone the crew at the climbing academy on 0141 4296331.  

by Emma in the category of treatments | comments are open | Fri 27 Apr 2012

Achilles Heel Clinic opens a new satellite clinic at the Climbing Academy →

We've got some great news from the ah... clinic! Our clinic will be branching out over the river Clyde to the South side of the city. We will be based within the amazing Climbing Academy building in Portman Street where we will have physio and sports massage available. Everyone is welcome, not just climbers or members of TCA. Saying that, we will be offering a wee bonus to TCA members - a nice discount.

To kick things off we will be offering taster sports massage sessions to celebrate our official opening on Friday 20th April from 4pm onwards. Feel free to drop by and see us, you might even be tempted by the climbing. The clinicians can't wait to get started and are looking forward to working with the great bunch of folk over at TCA. More information will follow soon so watch this space.

See you there,

TCA (The Climbing Academy)

Portman Street

Glasgow

G41 1EJ

www.tca-glasgow.com

by Emma in the category of Events | comments are closed | Wed 11 Apr 2012

"Ask a Podiatrist" Day on Saturday 28th April →

Following on from the success of the "Ask a Physio" day last month we have to decided to host an "Ask a Podiatrist" day on Saturday 28th April with Scott our in house podiatrist.  The service will be completely free again as our way of keeping you injury free so if you are struggling with heel pain, toe pain or even shin pain why not pop in for a friendly chat and some helpful advice.  Whilst we can't provide you with a full assessment on this day Scott might have some useful gems of advice up his sleeve that just might do the trick in solving those stubborn foot related problems.  The session will be held in the Achilles Heel Running Shop and we will be handing out gift cards to the value of £35 for use in the clinic.  Look forward to seeing you then!

by Emma in the category of Events | comments are closed | Wed 4 Apr 2012

Achilles Heel Clinic opens a new satellite clinic at the Climbing Academy →

We are thrilled to announce that Achilles Heel Clinic will soon be opening a satellite clinic at the new Climbing Academy at Portman Street.  Climbers will be able to make an appointment with one of our fully qualified physiotherapists or sports masseurs.  We are looking forward to working with the friendly staff at the TCA and meeting the members as well as getting our hands on those lovely boulders!  

by Emma in the category of Events | comments are closed | Sun 1 Apr 2012