In our recent podcast on Talk Canicross, we chatted with Food Mentor, Ali Migliorini about her top nutrition tips to fuel your long Canicross runs. If you would like to listen to that episode you can find it here: Talk Canicross

Ali gives her top tips for keeping energised on a long run and you can also find her excellent recipe for Banana and Oatmeal energy bars at the bottom of this post.

Ali Migliorini-Stubbs, Food Mentor @CookSimplyCook:

Canicrossing energy requirements can partly be met by having a balanced diet but you also need a balanced lifestyle too. Aim to combine both dietary and lifestyle choices – this will help you keep your energy levels high throughout your Canicross runs.

1. HYDRATION IS KEY

– it’s an essential part of any runner’s plan. Staying hydrated boosts performance as well as minimises joint pain and injuries. Watch what you drink though – refined sugary drinks can cause tummy upset and inflammation. If in doubt – drink plain/mint + cucumber or berry fruit infused water or coconut water which is naturally low in calories and sugar, yet rich in electrolytes so makes for a perfect alternative. Remember to have trialled everything beforehand in your training sessions. If it helps – keep a Food + Drink Diary to see what’s working for you.

2. GET THE RIGHT BALANCE OF NUTRIENTS

– Consuming good carbs, proteins and fats are essential. A regular runner will need approx 40% carbs, 30% protein
+ 30% fats. Longer distances – up the carbs to 55%, 25% protein + 20% fats. Proteins are always essential for recovery.

3. ENSURE YOU EAT SUFFICIENT CALORIES BUT CHOOSE THE GOOD STUFF

– As a runner there’s a big difference between watching what you eat and not taking on enough fuel. For longer distances you’ll need to up your calorie intake slightly but choose consistent whole foods – Quinoa, brown, red, black rice, wholewheat pastas, oats and a selection of legumes – beans, chickpeas, cannellini, black beans, lentils, nuts, seeds, fruits – especially bananas + mixed berries, veggies, meats, fish and vegan proteins like tempeh and tofu. Fermented
foods especially are a key healthy and functional component in any everyday diet but especially that of a runner. If you can, include as many of the following – kefir, yoghurt, kimchi, sauerkraut, kombucha, tempeh.

4. PREPARE YOUR OWN FOOD AND DRINK IN ADVANCE

– empower yourself by prepping ahead. Knowing exactly what has gone into your fuel will bring both mental and physical appreciation equaling nourishment on many levels which will reflect in your overall performance.

5. CONSUME SNACKS ON LONGER RUNS

– Great natural alternatives – medjool dates loaded with nuts or nut/seed butters, homemade granola bars including a foundation of oats + good honey, cubed cheese, bite-sized hummus wraps, quality dark chocolate, bananas, veggies like cucumber + carrot sticks. Some runners prefer easier-to-digest calories such as energy gels, chews and sports drinks but you need to have road tested these in training. Take heed – yes they provide quick calories for energy but with little follow up for recovery.

6. BE KIND TO YOUR BODIES – REST UP AND SLEEP MORE

– Resting and sleep is when the body is able to recover from a session and top up our energy reserves. Keep moving but drop down the intensity – aim for 7-9 hours of sleep before your longer run. Accompany rest and sleep with nourishing eats and that’ll get your running energy levels soaring!

ALI MIGLIORINI @ Cooksimplycook

BANANA + OATMEAL ENERGY BARS
*GLUTEN FREE / DAIRY FREE / REFINED SUGAR FREE

➢ DATES – Great source of antioxidants *Antioxidants help prevent free radicals from damaging cells. Found in many fruits + vegetables, as well as natural supplements. Fresh or dried, contain many healing antioxidants / can be good for blood sugar balance / have a low glycemic impact / can help reduce blood pressure / contain a brain booster /help maintain bone mass / good fibre.

➢ WALNUTS – Rich in Antioxidants / super plant source of Omega-3s / may decrease inflammation / promote healthy gut / brain food / may reduce some cancer risk / support weight control / help manage Type 2 Diabetes + lower risk / can help lower blood pressure.

➢ OATS – Incredibly nutritious + cheap / rich in antioxidants / contain powerful soluble fibre called Beta-Glucan so great for gut + bowel health / can lower cholesterol levels + protect from damage / can improve blood sugar control / very filling so can assist with losing weight by keeping you fuller for longer.

➢ QUINOA FLAKES – Gluten Free + very nutritious / contain powerful plant compounds / very high in fibre / very high in protein with all the essential Amino Acids / has a low GI which is great for blood sugar.

➢ UNSWEETENED COCONUT FLAKES – high fibre content as well as significant amounts of iron + potassium. Despite being high in saturated fat, coconut is cholesterol-free + low in sodium.

➢ BANANAS – good source of Vitamin C / contain manganese which is good for skin + potassium / good for heart health + blood pressure / aid digestion + assist gut issues / provide natural energy less fats + cholesterol.

➢ CINNAMON/MACA POWDER/RAW CACAO POWDER + NIBS (unground raw cacao) – Cinnamon – loaded with antioxidants / contains anti-inflammatory properties / may cut risk of heart disease / can improve sensitivity to Insulin hormone / lowers blood sugar levels. Maca Powder – stabilise + increase energy + moods levels / reduce blood pressure / help combat sun damage. Raw Cacao + nibs – reduces inflammation, better blood flow, lowers blood pressure +
improves cholesterol + blood sugar levels.

BANANA + OATMEAL ENERGY BARS
Prep Time: 10 mins / Cook Time: 30 mins / Total Time: 40 mins
Yield: 12 small squares

INGREDIENTS REQUIRED
100g pitted dates – medjool dates will be even richer / 100g walnuts, halved / 100g rolled oats OR quinoa flakes for GF version / 50g unsweetened coconut flakes / 2 ripe bananas approx. 200g / 1 tsp ground cinnamon / pinch sea salt.

Optional additions – Raw cacao nibs, goji berries, extra helping of cinnamon or nutmeg, heaped tblspn raw cacao powder for a deeper richer chocolate flavour OR same of maca powder for a richer maltier taste – all natural ingredients that bring more to the party on the nutritional rap sheet.

Ingredients can be adapted to suit tastes but this is a great foundation for a nourishing refined sugar free fix for those sugar monsters out there + can accommodate different food allergy requirements.

THE HOW TO:
★ Preheat oven @ 180°C. Prepare a square 20cm baking tray.
★ Place dates into food processor OR by hand finely chop + place in bowl.
★ To date – add crushed walnuts, oats (or quinoa for GF option), coconut flakes, mashed
bananas, cinnamon + sea salt + any other additional ingredients as above.
★ BLEND or mix well together with a fork to form a mushy mass. This is lovely to eat at this stage
with yoghurt or milk + some berries for a speedy breakfast bowl or pre-post workout. Else to
create the bars – follow the last steps.
★ Pour mixture into baking tray + spread evenly then score squares then place in oven.
★ Bake approx 30 minutes or until edges brown + leave to cool.
★ Cut along scored lines + remove from baking tray. Eat or store in an airtight container. These
will last a good few days(!!!) but will also freeze really well if batch cooking.

FOOD IS MEDICINE

PROVIDED BY Ali Migliorini-Stubbs, Food Mentor @CookSimplyCook
Follow on Facebook + Instagram @CookSimplyCook / Email: ali@cooksimplycook.com

The post Top tips for keeping energised on a long Canicross run appeared first on Dogfit Blog.

Looking for a way to treat your dog this Christmas? Skinner’s have created a new range of delicious treats and energy bars, which can make a tasty reward for our pets and are ideal for active dogs who love to Get Out and Go!

Get Out and GO! treats
Our new training treats make a delicious reward for dogs and can be fed as a complimentary snack alongside a complete and balanced diet. Our recipe uses delicious and nutritious ingredients such as salmon and carrot, as well as ingredients such as ginkgo biloba which can help support their cognitive health. Our treats have a soft-bake texture and make an ideal choice for active dogs during training sessions or on the go. Ideal for dogs from 2 months of age onwards.

Get Out and Go! Energy bar
Our new GOAG energy bar has been designed to help sustain dogs during periods of intense activity. With ingredients like honey and dextrose for energy, as well as chicken and whey as a source of protein for healthy muscles. Our grain-free recipe also makes this an ideal choice for dogs with dietary sensitivities.
This bar is designed to be fed during periods of intense activity to give dogs a boost and can be portioned according to the intensity and duration of the exercise. We recommend feeding this alongside a complete diet as a complimentary snack for active dogs.

Get Out and Go! Recovery bar
Introducing the new GOAG recovery bar, designed to support dogs after periods of intense or prolonged activity. Made with ingredients like chicken to support recovery, as well as banana, apple and blueberries for their antioxidant benefits, plus glucosamine and turmeric to support healthy joints. Furthermore, our grain-free recipe means it can be the ideal choice for dogs with sensitive tummies.
The recovery bar can be fed within 30 minutes of activity to help replenish muscle glycogen and support muscle repair and recovery. It is designed to be fed as a complimentary snack alongside a complete and balanced diet, to help active dogs to perform at their best.
All in moderation!

While it’s important to positively reward our dogs, treats and energy bars should not make up any more than 10% of their daily food allowance. This is to avoid unbalancing the diet and help minimise the likelihood of unwanted weight gain. It’s important to regularly weigh your dog and assess their body condition score, so you can monitor and manage any changes. The PFMA have produced a helpful guide called the ‘Dog-Size-O-Meter’, which can help owners to body condition score their dog.
Not only do we need to keep an eye on what we feed our dogs, but it’s also important that our dogs have access to fresh, clean water at all times.

If this has given you food for thought, listen in to our podcast about treats at Christmas for your dog: >> here

Contact Skinners
If you need any more information about our diets, then please contact the Skinner’s nutrition team at nutritionsupport@skinners.co.uk or call us on 01379 384247

The post Treats for Christmas- the benefits of treats and energy bars appeared first on Dogfit Blog.

Written by  Zoe Russell, BSc (Hons)
Nutrition Officer, Skinner’s

The importance of keeping your dog hydrated
When assessing a complete diet we commonly speak about meeting nutrient requirements but have to remember the source of life: water. Water is an essential nutrient required for the body to function as it should, as well as being an important part of temperature regulation. Water is also key at all stages of digestion including absorption and excretion. If a dog becomes deficient in water, then you will start to see the signs of dehydration, which can quickly lead to serious health consequences. Water is often referred to as ‘the first limiting nutrient’, which means if an animal is deficient in water then their performance will drop much faster than if deficient in any other nutrient.

Drinking water
Dogs should always have access to a supply of fresh, clean water, regardless of the temperature outside. Access to this should be ad lib, which essentially means a dog should be able to drink as and when they please. Most dogs should be able to regulate their own water intake much like humans, however some health conditions may interrupt this and we always recommend speaking with your vet if you are concerned.

Daily drinking requirements
The European Pet Food Industry (FEDIAF) have provided a table highlighting how much daily drinking water is required for dogs when fed on either wet or dry food.

Source; Meyer/Zentek, “Ernährung des Hundes” 5th edition Parey Verlag (2005), tab 4.23 page 95, accessed at; https://fediaf.org/39-prepared-pet-foods/92-the-importance-of-water-in-your-pet%E2%80%99s-diet.html).

Concerned your dog may be dehydrated?
There are certain signs to look out for if you suspect dehydration, including panting, dry nose and mouth, lethargy, sunken eyes, elevated heart rate and pinched skin that doesn’t return to its normal position quickly but remains lifted. In the case of dehydration, this can lead to an imbalance of fluid in the body, difficulties with temperature regulation, organ damage and in severe cases even death. If you think your dog may be showing signs of dehydration, then it’s important to get to your vet as soon as possible, as early veterinary intervention can often be crucial in these circumstances.

Some pets may be more at risk of dehydration than others if they are unwell with diarrhoea or gastric upset (vomiting) as dehydration can occur quickly. In these cases it’s especially important to monitor how much water your dog is consuming and make sure they always have a source of fresh, clean water to access.

Contact Skinner’s
If you need any more information about nutrition and Skinner’s diets, then please contact the nutrition team at nutritionsupport@skinners.co.uk or call the Skinner’s team on 01379 384247 who are very happy to help.

The post Rehydrate not dehydrate! appeared first on Dogfit Blog.