A diet to utilise your training and get the best benefits no matter what your goal is ...
Refined Carbohydrates - 1 serving per day (conditional)
Only eat sweets and refined grains around training times if needs but skip them entirely on your "off days".Be smart about your options by choosing simple carbs that deliver some nutrient value, versus the junk( eg soft drink, chips, pastries)
Tip sweets that are some what healthier are fig bars,whole grain banana bread sand dark chocolate rick in coca.
Supplements: 3 important ones to take daily
A daily dose of immune system- boosting vitamin D makes good sense,since the sun is too weak most f the year to produce it naturally in our skin and food sources are scarce. Fish oil supplements improve heart and brain health,and control inflammation in your hard working joints, protein supplements ( whey or soy protein powders ) are best for post workout recovery , or in breakfasts that lack protein .
Good Fats :
2-4servings per day
I serving = 2 teaspoons
If you want a healthy metabolism, strong heart and less belly fat, include one fat source in each meal.The only time to skip or lint it is right after a workout. Fat slows gastric emptying thus delaying delivery of critical nutrients to your muscles. Plus,it's not a nutrient that plays a key role in recovery.
Fruits 2-4 serves
It's a misconception to ban fruit due to its sugar content, as most fruit actually has a limited impact on blood glucose levels,and the a,out of slimming fibre and disease- fighting antioxidants are tough to beat.Be sure to focus on whole fruits,rather than juice,whenever possible .
Eat a piece of fruit with both morning and afternoon snacks,along with a fist full of berries with breakfast .
Starchy vegetables and whole grains
2-6servings per day
1 serving = 1/2 cup cooked sweet potato, 3/4 cup of pumpkin,1/2 cup of cooked grains, 1 ounce of cereal
You need your grains and vegetables , which are sources if carbohydrates to fuel your workouts,and will vary with your training. Try to have your high carbohydrates foods earlier in the day rather than late in the evening to ensure your body has time to digest them and utilise rather than storing.
Non starchy vegetables, such as spinach, asparagus,cauliflower,onions and box Chou are fibre rich, low calorie disease fighters that will keep you go healthy and lean.Aim to include a variety of colours to give your diet a broad spectrum of vitamins, minerals and antioxidants.
Protein 1 serving= 10g of protein
Protein helps build lean muscle and has an appetite suppressing effects, making it absolutely essential for active women. Depending on the intensity and frequency of your workouts, your protein needs could be as much as double those if an average woman.You want to aim for 1.6kg of protein per killo of body weight. the key is to distribute your protein intake evenly throughout your day to make sure you are always building up not tearing down muscle.
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Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.