Whether you’re a competitive athlete or simply enjoy working out for fitness, eating a healthy diet will help you train harder and longer. A healthy daily diet helps your body adapt to the training you do, and ensures that you’re well fuelled for training and fast recovery.
THE FUEL RULES
You need carbohydrate to fuel working muscles; protein to repair muscle fibres broken down during exercise and promote training adaptations and high quality fats necessary for health.
Most exercisers need 1.2 – 1.8g protein per kilogram of bodyweight daily, about twice that of non-active individuals. So include a 100 -150g portion (about the size of your fist) of a high-protein food such as meat, fish, chicken, eggs, cheese, beans or lentils with each meal.
A general guideline is to divide your plate in three so that:
- one third consists of nutrient-dense carbohydrate-rich foods (eg potatoes, sweet potatoes, wholegrain bread, pasta or rice)
- one third is protein-rich foods
- one third is vegetables or salad.
You should also include healthy fats eg butter, olive oil, oily fish, nuts and at least 400g (5 portions) of fruit and veg a day to stay healthy and promote recovery.
It’s important to begin each workout properly hydrated if you want to put in a good performance. Aim to drink 5-7ml of fluid per kilogram of body weight about 4 hours before exercise – equivalent to 350 – 490ml fluid for a 70kg person.
Good Pre-training snacks
- Toast (wholegrain) with honey or jam
- A banana
- A handful of dried fruit
- Porridge or wholegrain cereal with milk
SHORT WORKOUTS (less than 60 minutes)
If you’re exercising for less than an hour, there’s no need to consume anything other than water during your workout. For most conditions 400 – 800 ml per hour will prevent dehydration as well as over-hydration. Listen to your body and drink when you are thirsty.
LONGER WORKOUTS (more than 60 minutes)
Consuming carbohydrate either in the form of a drink or as food provides your muscles with a ready supply of blood glucose for immediate energy, which spares glycogen stores and helps you to train longer. Aim for 30–60g of carbohydrate per hour – equivalent to 400 – 800ml cordial (diluted 1 to 6), or an isotonic sports drink.
Good Post-training snacks
- Milk, milkshake or hot chocolate
- Milk and banana or yoghurt
- Wholegrain sandwich with chicken, fish, egg or cheese
- Fresh fruit and yoghurt
REFUEL AND REBUILD If you plan to exercise again within 24 hours, begin refuelling (with 3:1 carbs to protein) within two hours of your workout. Suitable options include milk-based drinks, a banana with yoghurt, a handful of nuts and dried fruit, or a flapjack with milk. If you don’t plan to exercise the next day, simply ensure you get enough protein and carbs over the next 24 hours.
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