Taking the first step and joining a gym or committing to personal training is a great way to increase your health, vitality and body image goals and objectives. Did you know you can improve your goal outcomes when you combine your exercise regime with the right nutrition? In fact you could fast track your goals and improve your outcomes 10 fold when you combine to two regimes together. The good news is that good nutrition doesn’t have to be hard, expensive or boring. In fact, the right nutrition will actually bring about faster results, give you more energy, speed up recovery, prepare you right for training and make eating a real pleasure! Proper sports nutrition is never about starvation or fake, unnatural supplements. All you need is found in mother nature. It’s just a matter of balance and timing. Whether you’re an athlete training for an event, or a regular group class member, you will benefit from these important tips:
1. Ensure you have enough carbohydrates in your system before a workout. This will ensure that you have the energy required to work harder and burn more calories. Carbohydrates should be obtained from good sources such as fruit or wholegrains. The heavier the workload, the more that will be required.
2. Ensure you meet your fluid requirements. Exercise can cause dehydration therefore reducing performance and recovery time. Keep your fluids up before, during and after exercise to avoid dehydration. Pure, filtered water is your best option. If you are training hard, your exact fluid requirements can be calculated for you by a qualified Sports Nutritionist. See me for specified fluid calculations.
3. Get the most from your workout with the right recovery. Small amounts of protein are required after a workout to aid cell repair and help increase strength and muscle mass. Again, exact amounts depend on the type and duration of your training, but the average person doesn’t require too much protein. Protein sources should be natural and whole in order to avoid adding artificial toxins to the body. Sometimes something as simple as a hardboiled egg or an organic cup of bone broth is perfectly sufficient.
4. Don’t forget your salt. Yes, that’s right. Salt has been given bad publicity for a while. Avoid white processed salts at all times and switch over to natural rock salt, pink Himalayan salt or Celtic salt. They all contain the minerals the body requires for recovery. A sprinkle of pink salt on your hard boiled egg may be all you need for a great recovery. Sports drinks contain the same minerals as those found in natural salt, but are filled with colours and flavours, loading up your body with unnatural toxins making everything less efficient.
5. Finally, remember your Vitamin D. Vitamin D is essential for the body and is what synthesises everything. You will perform better, feel better and improve your immunity with the correct level of Vitamin D. Some time spent outside every day is perfect, but if that's tricky for you in this cold Victorian weather, you could aim for a really good quality Vitamin D supplement. I prefer Vitamin D supplements to come from drops or from Cod Liver Oil rather than capsules.
Remember, seeking the help of a qualified Nutritionist is always a good idea for specialised eating plans and support. For further information, on how to get the most out of your training, just get in touch.