Nutrition Tips and Exercise
Hydration
Never underestimate the importance of hydrating our body. Lack of insufficient fluids is accumulative and can lead to lethargy which can affect performance and make the body over heat.
It is recommended we drink 16 ounces of water two hours before exercising and during exercise. If training for more than an hour a sports drink is advisable.
Isotonic drinks will supply the body with immediate carbohydrate to the muscles and salts and minerals lost during sweating. Hypotonic drinks are ideal for rehydration and replenishing body with lost salts and minerals.
Avoid exercising on an empty stomach. Figure out what works for you.
Early Morning Workout
If Exercising early morning allow body time to digest food to avoid side-stitch or feeling sick.
Sticking to 200-300 Calories within an hour of waking up and exercising is advised.
Avoid too much fat or proteins and aim for carbohydrate based foods such as banana, raisins, bagels or sports drinks which release sugars quicker, giving you required energy.
For a lunch time workout
Eat 1-2 hours before working out aiming for 300-400 Calories and again avoiding high fat, high protein meals.
A guide to 60% carbs, 20% fats and 20% proteins would be good.
If having snack before exercise and then lunch a well balanced meal is required to allow body to refuel and repair tissues.
A snack such as fruit (dried or fresh) is good, as are healthy snack bars or oat based foods.
After work workout
Eat a small balanced around 400-500 Calories 2-3 hours before leaving work ie cheese and crackers, fruit and cottage cheese….
After training
Eating within the first hour after a training session is best, as the muscles capacity for refuelling is at its best. Top foods are bananas, high energy fruit juice mixed with water, sports drinks.
Top Tips
Staying hydrated before, during and after exercise is vital and throughout day.
Carefully plan the amount, timing and number of foods and fluids throughout day to ensure maximum performance.
The amount of Calories will vary according to each individual subject to gender, body size, duration, intensity, conditioning level, external conditions such as whether. If have high energy needs do not restrict to traditional set meal times, eat smaller but more frequent meals not forgetting snacks.
