NUTRITION TIP

Exercise your Eating Habits

The aim of exercise is to improve fitness and health and for many of us, to lose weight. It is important then to make sure to fuel your body properly to ensure you not only have adequate energy but to also reap the full benefits from your exercise program.

Try not to eat too close to exercise, as the body shifts energy towards digestion of the last meal and away from muscles, so peak performance will be lower and benefits wont be the same. Make sure you have enough energy by timing your workout about half an hour after a light snack, an hour after a large snack or light meal and leave at least two to three hours between exercise and a heavy meal. Low GI foods help balance blood sugar and maintain energy levels, giving you enough energy to make it through your workout. This allows the body to actually burn calories more efficiently and prevents you feeling dizzy or weak.

A light snack about 30 minutes after a workout will replace lost energy and repair any muscle damage. A meal containing carbohydrate and protein in a ratio of 2:1 is optimal, such as a plain yoghurt, a piece of fruit and 30g of low-fat cheese, a slice of wholegrain bread with ricotta cheese, a small fruit smoothie, a can of tuna on wholegrain crackers or a handful of mixed nuts and dried fruit. Make sure to drink plenty of water before, during and after exercise to replace lost fluid. And do not aim for a quick fix - contrary to popular belief, consuming sweets such as lollies or chocolate before exercise does not provide a quick burst of energy, but may cause a rise in insulin followed by a drop in blood sugar leading to fatigue and poor performance.

Before your session, make sure you have a meal containing good quality carbohydrates to maintain energy levels. For example, if your session is in the afternoon, a chicken and salad sandwich on dense grainy bread or a tuna and brown rice salad. If your session is mid-morning, a banana and a few almonds would be a suitable snack to keep energised throughout your session.

Avoiding carbohydrates for 4-6 hours after your session to maximise fat-burning capacity from those hard to reach areas.

Snack instead on protein such as lean chicken or fish, salads, raw almonds, low fat cottage cheese and fresh berries.

FACT

Protein is not just an essential nutrient, but the largest component in the body after water, typically representing about 15% of body weight. Most of this protein mass is found in skeletal muscle, which explains the importance of protein to athletes like bodybuilders.

Mark, Leah, Emma, Kaz & Brian would like to wish everyone a very Merry Christmas & a Happy New Year

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