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Nutrition

Energy Boosting Foods for Thought

Energy Boosting Foods

Feeling that mid season slug? Hitting the wall out there on the slopes? Winter is also the time for cold and flus, don't let the winter blues get you down with these healthy energy-boosting foods to give you that extra bit of a boost that you need on your next adventure.

Remarkables Skiing Outside Sports NZ

Fuel food for the body starts in the morning

Breakfast is one of the most important meals of the day.

Start the day with a glass of water as soon as you wake up. Imagine a whole day without drinking. Your body does the equivalent of this every night when you sleep- it needs rehydrating immediately.

Energy boosting food and drinks Outside Sports NZ

Start fuelling your body in the morning with a fibre and protein packed breakfast that will keep you feeling full and blood sugar level steady. Try these for a power packed start to the day:

  • Eggs on multigrain toast
  • Oatmeal with a side of yogurt and berries

Take a break and refresh the body and mind

Avoid burning out and take a few minutes to stop, refuel and hydrate yourself.

Snack

Small snacks will help to maintain energy levels and ensure that you're not running on empty in between meals.

Cliff energy Bar Sports Nutrition Outside Sports NZ

Avoid simple carbohydrates and sugars such as sweets, lollies and fizzy drinks, which will only provide a quick "hit" followed by drowsiness. Instead try high fibre and protein options such as:

Try including these Energising Foods and Drinks in your diet:

Water: an integral part of keeping all the cells in your body hydrated and working at optimum levels.

Almonds: eaten raw and unsalted, are a good source of healthy fats and protein to balance blood sugar levels.

Quinoa: rich in complex carbohydrates and protein, a highly nutritious grain that keeps you full and energized well into your next meal.

Dark Chocolate: energizes by providing an excellent source of iron and magnesium. Make sure it's at least 70%.

Bananas: rich in potassium and B vitamins, bananas help slow down digestion and can keep blood sugar levels stable.

Bran Flakes: full of energy producing B-vitamins, iron, and magnesium. The fibre will also keep you full for longer and stabilize blood sugar levels.

Salmon: high in essential omega-3 fatty acids that are needed for energy production, brain activity, and circulation as well as maintaining heart health.

Curry: spices can boost energy levels with antioxidants, normalize blood sugar levels, and promoting good circulation.

Coconut: oils can prevent you from feeling sluggish throughout your day.

Lentils: stabilize blood glucose levels and can help prevent a mid afternoon crash.

Eggs: high in iron and protein to give you sustainable energy throughout the day.

Whole Grains: complex carbohydrates, fibre, B-vitamins and iron will keep you energized until your next meal.

Citrus Fruits: rich in Vitamin C can boost your body's immune system.

Greek Yogurt: filled with probiotics can help fight a weak immune system and boost your energy levels.

Kale: high in vitamins and minerals, kale is a great energy booster and key source of calcium.

Ginger Tea: filled with antioxidants and nutrients that can give you an afternoon boost.

Buy Sports Nutrition with Outside Sports.

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Energy Food for Skiing and Snowboarding

Food for thought

Nutrition is a vital factor for skiers and snowboarders as the body adjust to the physical demands of the sport in a cold climate and higher altitude. Exercising at a higher altitude means the body needs to adapt to the reduced amount of oxygen by increasing respiratory, Heart rate and red blood cell production. Exercising in cold temperatures can cause dehydration as the body works harder to maintain its core temperature.

“The average skier burns 300-600 calories per hour. Racers, or intermediate to advanced skiers tackling difficult terrain at a fast pace, can burn up to 1,000 calories per hour”. Reference: Kristen Gravani, MS, RD- Nutrition for Skiing

Energy Food for Skiing and Snowboarding Outside Sports NZ

Maximise performance on the slopes by eating nutritious food that will fuel your body ready for a day of skiing or snowboarding and significantly aid recovery so you won’t “burn out” this season:

Fuel up!

1. Eat breakfast - to help jump start your metabolism and energize your brain and muscles, go for a bowl of whole-grain cereal with low-fat milk. Whole grains offer carbohydrates for energy and milk contains protein, which offers energy and aids in muscle recovery.

2. Snack- studies show that consuming some carbohydrates and a small amount of protein during skiing or snowboarding can help minimize muscle damage from the day, compared to not snacking throughout a day on the mountain. Try some pocket friendly snacks such as Cliff energy bars, muesli bars and trail mix.

Energy Food for Skiing and Snowboarding Outside Sports NZ

3. Lunch- give your body a physical and nutritional break at lunch with a sandwich that combines lean meat, low-fat cheese and whole-grain bread. This will provide a good mix of carbohydrates, fat and protein, which optimizes your energy levels and gives you plenty of glycogen for a day of skiing. Finish off with some fruit.

4. Apres-ski snack & dinner- your body uses food most efficiently directly after exercising so grab carbohydrates and protein such as some cheese and crackers whilst you kick back and relax-it will significantly improve recovery, decrease soreness, and improve performance. For dinner re-fuel and stock up for day 2 with carbohydrates, protein, vegetables and some healthy fats such as avocado.

5. Hydration-important not only in sport but in everyday life. Studies show that drinking water throughout the day minimizes muscular damage, in comparison to not hydrating throughout the day. Try a Camelbak hydration pack for easy access to water whilst skiing and snowboarding. Avoid the consumption of alcohol whilst exercising in the cold, as alcohol is a diuretic that tends to dehydrate the body- save it for moderation in après ski.

Energy Food for Skiing and Snowboarding Outside Sports NZ

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Sports Recovery through Nutrition

Sports Nutrition

If you are an endurance enthusiasts who pushes themselves on a regular basis whether Marathon running, Biking or Skiing, stretching and resting isn’t the only factor you need to take into consideration when recovering from an intense workout. The best form of recovery for your body, and to improve your overall performance is through correct nutrition. With the ability to recover faster your body can perform at its best quicker allowing for more training and an overall stronger body; vital for your personal training goals or competition.

Sports Nutrition and recovery Outside Sports NZ

The most important physiological and biochemical changes take place post-exercise. Without fully recovering after a training session the body is weakened and is at risk from illness and injury; such as continuing tissue damage and a suppressed immune system. Allowing you body to recover fully and adequately after training helps the body to adapt to meet the demands of an athletes needs; building stronger muscles, improved endurance, and higher oxygen consumption.

Sports Nutrition and recovery Outside Sports NZ

The main importance of nutritional recovery for the body post-exercise is to reduce inflammation and oxidation, repair tissue damage, and restore normal immune function; a strong immune function will help to fight infection and repair tissue damage, this can be strengthened by the consumption of antioxidants and amino acids.

Reduce the risk of overtraining, illness and injury by fully recovering with these post exercise nutritional recovery supplements:

Keep Hydrated:

Keep hydrated before, during and after exercise for optimal performance and recovery. Electrolyte drinks (Sport drinks) contain potassium, magnesium, calcium, and sodium to provide energy during intense exercise, by replacing these lost electrolytes and replenishing the body’s needs, helping to sustain energy and recovery from exercise.

Replace Glycogen:

The most important stage of post exercise recovery is to replace lost glycogen (the bodies energy storage for fuel), helping to stimulate glycogen resynthesis. This can be achieved through consumption of carbohydrates as soon as possible after exercise.

Biochemical Balance:

The body’s biochemistry is disrupted during exercise. Reduce the risk of illness from a suppressed immune system and avoid colds, injury, tissue damage and overtraining by increasing your consumption of a balanced diet of protein and antioxidants, found in vitamin supplements, fresh fruits such as berries, milk and meat. The body can use this fuel to help rebuild damaged muscle tissue.

Sports Nutrition and recovery Outside Sports NZ

It is vital to replace what the body has lost during training to improve and aid recovery. Read: WHAT ARE ELECTROLYTE DRINKS? for more information on sporting nutrition to aid in the process of performance and recovery.

Check out a range of Sports Nutrition from Outside Sports to help the body before, during and after exercise.

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The Kepler Challenge Mountain Run NZ

The ASICS Kepler and Luxmore Grunt Challenge event

Kepler Challenge runner NZ

This the ASICS Kepler Challenge year's race will be held on Saturday 6th December 2014. The Kepler Challenge Mountain Run is the premier mountain running event in New Zealand and follows the 60 km Kepler Track circuit through the Fiordland National Park. It has been held annually since 1988, and draws competitors from throughout New Zealand and around the world. Around 450 runners enter the event with nearly all completing the demanding course.

Kepler Challenge NZ map

An easy first 5.6 km to Brod Bay turns to a steady, well graded further 8.2 km climb to the Luxmore Hut at 1085m. This first section also forms the route for the sister race, the ASICS Luxmore Grunt. For the next 14.5 km an excellent track undulates across the tops, reaching an altitude of 1400m before the spectacular descent to Iris Burn hut. It then follows a 16 km journey down the Iris Burn to Motorau hut via Rocky Point. A 9.5 km stage along the Waiau River back to the Control Gates completes the course.

Some facts and figures

Total km's running uphill: 8.2 + 4.1 + 3.4 = 15.7km ascent

Total elevation running uphill: 1197m + 150m = 1350metres

Total km's running downhill: 1.5 + 16.2 + 4.5 = 22km descent

Total descent elevation: 1350 metres (same as above)

Kepler Challenge NZ Race elevation

Other info:

The highest point is called the 'Luxmore Saddle'

There are 10 drink stations

Race records

Men's: Martin Dent 4:33:37 (2013) Martin broke the 8 year old record set by Phil Costley

Women's: Zelah Morrall 5:23:34 (2003) a new race record twice in a row!

Kepler Challenge NZ Race map

Kepler Race map-Toilet and Drink Stations.

The ASICS Luxmore Grunt event

Kepler Challenge runner climbing NZ

The 27km ASICS Luxmore Grunt is held on the first section of the Kepler Track and although a shorter distance than the full ASICS Kepler Challenge which follows the entire Kepler Track at 60km, the shorter 27km course up to Luxmore Hut and return is fittingly named the Grunt. Leaving from the Control Gates, an easy 5.6km to Brod Bay turns to a steady, well graded further 8.2km climb to the Luxmore Hut check point at 1085m. The course then returns back down the same track to the control gates to complete the course.

This year's race will be held on Saturday 6th December 2014.

Other info:

The highest point is at the 'Luxmore Hut' (1085m).

There are 3 drink stations in total (two, one of which is visited twice) 

Race records

Men's: Phil Costley 1:52:30 (2008)

Women's: Shireen Crumpton 2:04:18 (1998)

Ultimate Direction Race Vest Outside Sports NZ

Ultimate Direction Race Vest.

Hydration and nutrition are vital fuel sources for your body during races. Check out our range of Ultimate Direction Race vests and hydration options to help fuel your body with nutrition.

Kepler Challenge Special Deals

Outside Sports, Te Anau have an instore promotion of 20% off retail for All GU products for the Kepler challenge event. Including GU Gel, GU chomps, GU roctane and GU brew. Promotion is available instore now, Thursday 4th December 2014 through until Sunday 7th December 2014. There is also a selection of Marmot Precip jackets for both mens and womens at 30% off until stocks last. Drop in and grab yourself a bargain- Kepler Registration is from 12pm Friday through till 6.30pm. So runners can stock up before or after registration.

 Outside Sports, Te Anau will be open until 8.30pm each night this weekend.

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