Nutrition

Physical exercise is only part of getting fit and healthy and achieving your full potential. Nutrition plays a vital part in increasing the efficiency of your body and productivity of a training session. The type of nutrition and the amount needed before, during and after exercise will depend upon each individual’s needs, including the intensity, duration and the specific goals of that client. I am able to build up a full lifestyle programme which will incorporate all of these factors, along with individually designed training sessions.

Nutritional Tips

Drink at least two litres of water a day

Listen to your body. Eat when you are hungry and stop when you are full.

Carbohydrates are not all bad for you and won’t make you gain weight – What does matter is the type of carbohydrate you are eating. Aim to eat more complex carbohydrates and less simple carbohydrates (e.g. Wholemeal bread, brown rice, whole grains, fruits and vegetables instead of refined grains, white bread, cakes and sugary snacks), this will help your energy levels to remain steady and will prevent sugar cravings and mood swings. Although high GI foods are ok if they are consumed immediately after exercise (These will help to replenish muscle stores quickly).

Reduce portion sizes – your main meal should consist of approximately one fist of carbohydrate, one fist of quality protein and at least a fist full of vegetables (not including potatoes!).

Rather than eating three large meals a day – eat 6 smaller portions. This will help to maintain energy levels and prevent muscle tissue from breaking down. If you are looking to build or maintain muscle mass, aim to include some form of protein with every meal or snack and eat every 2-3 hours throughout the day.

Not all fat is bad for you – Certain fats found in foods such as unsalted nuts, seeds, olive oil and oily fish are beneficial and can actually aid energy expenditure and speed up your metabolism, as well as strengthening the immune system.

For more of my recommendations, click here