FULL-ON GOODNESS, FULL-ON FLAVOUR
#LIFEISGOODFULLSTOP

WE ARE GOOD FULL STOP.

A filling snack bar that is healthy, nutritious and delicious? Too good to be true? No, that’s just Good Full Stop. Made with love in Devon and suitable for vegetarians and vegans, Good Full Stop Bars are yummy, good for you and great on the go. 

FULL ON GOODNESS

Good Full Stop bars offer a perfect marriage of a tasty and satisfying snack bar, while being an excellent source of nutrition – all the pleasure and none of the pain. Using the finest natural, wholesome ingredients and only a ‘hint of naughtiness’, Good Full Stop bars are not only vegetarian and vegan they are also gluten and dairy-free and have a medium to low glycaemic index. Most of the flavours even counts as one of your five-a-day – a fact we think is epic!
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By James Hill 05 May, 2017

With the Women’s Running 10k season underway, here is our “Top Ten” guidance on fuelling yourself for a 10km run.

1.       Planning and preparation

Whether you are a novice runner, or a seasoned long distance runner, it is always important to plan your food well in advance of an event. Firstly, think about logistics. What time does the race start? Will you have to travel? Most 10km runs commence mid-morning, so schedule in time for breakfast 2 to 3 hours before your race starts to allow adequate time for digestion. Plan to snack at regular intervals (if you know you get hungry) and make sure your snacks are easy to eat on the run.

2.       Trial your nutrition plan

Once you have worked out what you will be eating to fuel your run (this includes dinner the night before, breakfast, pre and during race snacks, and hydration), it is crucial to have a trial run with all the food. Tummy upsets and discomforts are common in long distance runners. Select foods you know that you can comfortably digest, and avoid any unusual or spicy foods before or during the race.

3.       Optimise your meals for performance

If you are not familiar with the term ‘macros’, it is short from macronutrient. Carbohydrate, protein and fat are the 3 macronutrients that the body digests to release energy. Carbohydrate is the main source of energy when exercising at a medium to high intensity (e.g. when running a 10km), whilst fat is the main source of energy when exercising at a low intensity (e.g. leisurely cycle or walk). A high carbohydrate meal (e.g. pasta, rice, potatoes) the night before a race will maximise your muscle glycogen stores ready for the run.

4.       Think about energy release

Athletes are typically advised to select slow release energy foods (like porridge) a couple of hours before the race. This helps to avoid an energy spike shortly after eating, and a subsequent energy dip pre-race. Your muscle glycogen supplies should provide you with sufficient energy for the whole 10k run. However, if you are relatively new to running, having a sweet snack to hand will help to keep you going. Bananas, fruit bars or jelly babies are great for a quick energy boost mid-run. Some runners prefer energy gels or sipping on sports drinks as they can be easier to swallow. Choose whatever suits you best!

5.       Have you tried caffeine?

Caffeine is an athlete’s friend! It is well documented that supplementing your diet with caffeine can boost performance, but we recommend you try it out during your training programme! A relatively small dosage of 1 - 3mg/kg body weight (that’s 70 - 210mg for a 70kg person) could help you cut minutes off your time! Caffeine reduces your perception of pain so you can run harder for longer, and also boosts your alertness. Bear in mind that most research with caffeine is carried out with trained athletes. Beginners and amateur runners should focus on improving their fitness and stamina before reaching for supplements.

6.       Boost your immunity

The last thing you want on race day is get a cold! To avoid infections, take necessary precautions in the weeks leading up the event. Get plenty of sleep, eat nutritious wholefoods, wash your hands properly, and avoid sharing water bottles.

7.       Allow yourself time to recover

Whilst scoffing a calorie laden protein bar within minutes of passing the finish line is not wholly necessary for recovery, eating a nutritious protein rich meal after your run will help your muscles to recover. Including a good source of carbohydrate is equally as important for recovery, as your muscle glycogen stores will need replenishing ready for your next run (if a 10km wasn’t enough for you!). Build in plenty of rest days in your training programme to avoid overtraining and reduce the likelihood of injury.

8.       Keep hydrated

Water is a cheap and convenient way to keep hydrated before and during the race. Supplementing your water with electrolytes will boost your hydration and replenish any salts lost during sweat. Bear in mind that over-hydrating can be as detrimental to your performance as under-hydrating. Sip water regularly (at least every 15 minutes) before and during the race (rather than gulping) to prevent stitches and discomfort, and remember to keep drinking after the race.  Practise keeping well hydrated during your training programme. You can monitor your hydration status by checking the colour of your urine. Aim for pale straw coloured.

9.  Avoid alcohol

This point does not need much elaboration! Save the alcohol for afterwards (if you must!) but remember to drink moderately as you are likely to be dehydrated after the run. Drinking the night before a race will not only make you feel hungover and less energetic in the morning, but it will also deplete your muscle glycogen stores and dehydrate you.

10.  Food first

Take a food first approach when planning your food for both your training programme and your race. Eating a wholesome diet with plenty of fruit and vegetables is the best way to help your body prepare, and recover from exercise. Think carefully if you are considering using supplements (such as protein powders). More often than not, all the nutrients we require can be provided by consuming a wholesome and balanced diet. We recommend seeking advice from sports nutritionist or dietician first.

Ali Benger MSc (Hons) Applied Sports Nutrition


By James Hill 23 Apr, 2017
Upcoming Shows and Events

Exeter Festival of South West Food & Drink
Northernhay Gardens, Exeter
Saturday 29th April - Monday 1st May 2017 10.00am-6.00pm / 10.00am-5.00pm
http://www.exeterfoodanddrinkfestival.co.uk/

Nottingham Viva Vegan Festival
Nottingham Conference Centre, Nottingham
Saturday 6th May 2017 10.00am-6.00pm
http://www.viva.org.uk/festivals/nottingham-2017

Irish Vegan Festival

New Waterfront, Belfast
Saturday 13th May 2017
https://www.irishveganfestival.com/

Bristol Vegfest
The Amphitheatre and Waterfront Square, Bristol
Saturday 20th & Sunday 21st May 2017 11.00am-6.00pm (evening entertainment goes on later)
http://bristol.vegfest.co.uk/

Women Running Race Series - Cardiff  
Bute Park, North Road, Cardiff
Sunday 21st May 2017
http://womensrunninguk.co.uk/raceseries/cardiff-2017/

Foodies Festival Syon Park London
Syon Park, Brentford, Middlesex
Saturday 27th May &  Sunday 28th May 11am - 7pm, Monday 29th May 11am - 6pm
http://foodiesfestival.com/syon-park-food-festival/

Vegan Summer Fest Brighton
The Level, Brighton
Saturday 3rd & Sunday 4th June 2017 10.00am-5.00pm
https://www.facebook.com/pg/VeganSummerFestUK/about/?ref=page_internal

Women Running Race Series -  Southampton
Southampton Common, Southampton
Sunday 4th June 2017
http://womensrunninguk.co.uk/raceseries/southampton-2017/

The Allergy & Free From Show Berlin
Station, Berlin
Saturday 17th & Sunday 18th June 2017 10am - 5pm
http://www.allergyshow.de/

Women Running Race Series -  Exeter
Riverside Valley Park, Exeter
Sunday 18th June 2017
http://womensrunninguk.co.uk/raceseries/exeter-2017/


By James Hill 05 Jul, 2016
Following months of product and brand development, along with growing distribution via a number of Holland & Barrett stores and independent retailers, we are going out on the road to spread the good news about our delicious and nutritious Good Full Stop bars. It is true that we are verging on the evangelical about our new brand of healthy, nutritional snack bars – which not only act as one of your five a day (except for that cheeky little Double Choc variety) as well as being jam-packed with essential vitamins and minerals – but we think once you’ve tried them you’ll never want for any other snack.

With fans across the UK as well as further afield in countries such as Dubai, Abu Dhabi and South Africa, we are excited to spread the love of these super healthy nutritious bars that taste amazing far and wide.Over the next few months we will be hitting the road and attending some of the major shows around the UK and further afield – from vegetarian extravaganzas to convenience store trade shows.

Here are some of our movements over the coming months. If you are going to be attending any of the below, do pop along and say ‘Hi’ and we can show you our new trade stand that is going to knock your socks off. Oh, and if you haven’t already done so, make sure you grab a sample of our delicious range of Good Full Stop bars to find out which one you love the most.

VEGFEST BRIGHTON
February 27-28th
vegfest.co.uk

One of Europe’s biggest vegan events, VegfestUK Brighton is set to kick off the Good Full Stop UK Tour. We are more than happy to get on board and champion the festival’s mission to encourage more people to go vegan, live vegan and stay vegan as well as teaching vegan to others. Good Full Stop Bars are suitable for both vegetarians and vegans, and taste amazing, so no need to forego flavour.

THE ALLERGY SHOW
Scotland 19-20th March – Stand B36
Berlin 15-17th April
allergyshow.co.uk

Whether you or someone you care for lives with allergies, intolerances, eczema or coeliac disease or need to live ‘free from’ gluten, wheat, eggs, nuts or dairy, or need to avoid dust mites, latex or any other material, then the Allergy Show is a must for your calendar.

NATIONAL CONVENIENCE SHOW
18-20th April
nationalconvenienceshow.co.uk

The National Convenience Show 2016 is the must-attend event for all owners and buyers from the convenience market, including convenience stores, forecourts, independent retailers, symbol groups, CTN's, off licences, wholesalers, cash and carries, sandwich shops and cafes. We very much look forward to introducing the Good Full Stop brand to new potential sales outlets.

CONFEX
21st April
confex.ltd.uk

Hosted by National Wholesale Buying Group, Confex, this year’s trade show promises great things and will once again showcase over 70 suppliers representing a broad spectrum of products, including our very own Good Full Stop bars naturally. We look forward to meeting other suppliers to share stories as well as catching up with some of the UK’s key distributors.We are just finalising the next phase of the tour and will soon be announcing more shows we will be attending throughout the year, so keep an eye on our website to see where you can find us!
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