Nutritional Advice

The food you eat is as important as the amount of exercise you get. What and when you eat can either hinder or help your performance. No single food can magically enhance performance but a good balanced diet can help you perform at your full potential.

Our bodies are like cars we need fuel for energy. Food is energy, the amount of energy you need will depend on several factors, your lifestyle, age, metabolism, physical activity level etc. A carefully planned diet must provide the right amount and blend of energy and nutrients for optimal performance. This blend is a mixture of carbohydrates (60-70% by weight), protein (20-30%) and fats (10%).

Vitamins and minerals are vital for the function of certain processes (such as metabolism, energy release, immunity etc) and maintenance of the body. Vitamins and minerals are generally richest in fresh foods such as colorful fruits and vegetables, whole grains, pulses and so on. Vitamins and minerals are used and lost during exercise so you need to have a regular daily intake of them. (hence your 5 a day moto) 

Hydration is equally as important. Exercise depletes the body of fluids. Severe sweating can lead to a reduction in blood volume which can place strain on the heart. Water is the best fluid for re-hydrating but many sports drinks can be used.

Basic Keys to Healthy Eating

Variety -there is no one magic food. Each food offers special nutrients. For example, oranges provide vitamin C and carbohydrate but not iron or protein. Beef offers iron and protein but not vitamin C or carbohydrate. To make sure you’re getting a full complement of nutrients eat a variety of foods.

Moderation -even Coke and chips, in moderation can fit into a well-balanced diet. For example, compensate for a greasy fry-up at breakfast with a low-fat turkey sandwich for lunch.

Wholesomeness -choose natural or lightly processed foods as often as possible. For example, choose wholemeal rather than white bread, apples rather than apple juice, baked potatoes rather than crisps. Natural foods usually have more nutritional value and fewer questionable additives.

Remember to keep to a regular eating schedule, say every 4 hours snack on something nutritious. If you go for a long period without eating your metabolism slows down, you will lack energy and more than likely binge on something not nutritious.

For further information on nutrition specifically for your goal please click below.

Weight Maintenance

General Fitness

Stress Management

Supplements