Top 10 Nutrition Tips that will support and enhance your workouts.
One of the biggest problems nowadays is that we live in an information dense world and so much of it is conflicting, out dated or not backed with real science. Some of the biggest Nutritional Myths have gained momentum over the years causing confusion and set backs for dedicated individuals who are training extremely hard and following the so called ‘rules’. In this article I hope to present the most up to date Nutritional tips to assist the body with Training, energy and of course recovery. Of course there are no guarantees that in years to come these suggestions themselves will become outdated and ridiculed, that’s why its so important to continually strive to learn and educate yourself as much as possible.
1/ Think Nutrition at every Meal
So many people are overfed and undernourished, we have to remind ourselves that when we get hungry, our body is asking for what it requires; energy and nutrition. Even if you eat a really large meal, lets say a ‘Big Mac’ meal that is devoid of nutrition then it will not satisfy your hunger because even though you may have consumed a large quantity of calories, you have not provided the body with what it initially requires in terms of Nutrition. This explains why is so easy to ‘pig out’ or binge on junk food, because your body is continually chasing the nutrients and throwing out more and more hunger pains.
2/ Eat ‘Good’ Fats to stay Lean
All Fats are not equal so it’s very important that you eat the right kind. The good fats will provide energy, create important hormones and help to keep you lean. Good Fats are one of the easiest macronutrient for the body to process, they are very filling, can decrease inflammation and actually enhance cellular function. Examples of the ‘Good’ fats include Fish oil, Flaxseeds, Coconut Oil, Avocado, Olive oil, nuts and seeds. Avoid processed fats and hydrogenated vegetable oils at all times. Coconut oil has a high smoke point (approx. 350 degrees) so it is a great choice for cooking.
3/ Avoid anything Processed
Approximately eighty or ninety percent of a supermarket will be offering foods in a tin, jar, can, box or packet. Avoid processed foods and get back to eating real foods from the fresh produce section. Though we have been conditioned to recognise packaged foods as an acceptable intake of food, its not and our body only recognises it as a toxic compound that creates inflammation and damage further down within the digestive tract.
4/ Make sure you are getting enough Protein
Amino Acids, which are the building blocks of Protein, are essential for your muscles to repair and recover especially after exercise. Most people know that meat, fish and eggs offer protein but you can also get protein from non animal sources such as: broccoli, spinach, kale, beans, sweet potato, legumes, nuts, seeds, some grains and of course from super foods.
5/ Include Super foods in your diet
Every part of the world has it’s own super foods that have been used for medicinal purposes for thousands of years, fortunately, we now have the advantages of ordering these straight to our door step. Super foods are thought to be some of the most nutrient dense foods on the planet, they strengthen the immune system and provide sustainable energy. Examples of some of the best Super foods include; Goji berries, Maca, Noni, Camu Camu, Macqui, Spirulina, Chlorella, Hemp, Chia, Cocao and Bee Pollen.
6/ Fuel the body
Overtraining and under eating is destructive to your adrenal glands and your overall health. You have to eat clean but you have to eat often to keep your metabolism fired up and of course to fuel the body for your appropriate level of training. Try reducing your portion sizes but eating more times throughout the day.
7/ Eat More Raw Foods
Raw foods are some of the most nutrient dense foods available as eating food in its whole natural state keeps the nutrients and enzymes in tact. Certain raw foods are better to be pre-soaked before eating as it makes them more digestible and prevents bloating, this includes; nuts, seeds, legumes, brocolli, cabbage and cauliflower.
8/ Avoid Gluten
Gluten is a protein that is primarily found in grains such as Barley, Rye, Wheat and Triticale. In our modern day society, we are exposed to a copious amount of processed and packaged foods that contain Gluten loaded ingredients. This includes Pasta, Cereals, Gravies, Cakes, French Fries, Breads, Chips, Imitation meat, Salad Dressing, soup bases, Beer and many food additives. Going Gluten free can be a life changing experience.
9/ Stay Hydrated
Dehydration will impair your performance considerably during training resulting in early fatigue and exhaustion. Always drink plenty of good quality water before, during and after your exercise sessions.
10/ Replenish the body within 30 minutes after working out
Post Workout Nutrition is one of the most important ingredients that will insure optimal results and accelerated recovery. Exercise without adequate post workout nutrition is catabolic and will have a negative effect on your training regime.
A good post workout meal should contain Protein and Nutrition. If gaining lean body mass is a goal, you could also add Carbs to replenish depleted Glycogen levels and spike insulin to support protein synthesis to build and repair muscle tissue and support recovery. There is also a window of opportunity to load the body with nutrition. Liquid meals and protein shakes are often used because they are convenient, easily digested and quickly absorbed, just be careful they are not loaded with artificial sugars, toxins, heavy metals and preservatives. There is a wide range of natural and organic protein powders now available and it is perfect to combine them with super foods such as Spirulina, Hemp, Bee Pollen or Goji berries as they are very high in Protein.
Some of the biggest Nutritional Myths have gained momentum over the years causing confusion and set backs for dedicated individuals who are training extremely hard and following the so called ‘rules’.