Eating about every three hours a palm size portion of protein and complex carbohydrates is ideal for individuals who want to stay in peak fitness. Doing so ensures our energy stays high while our metabolic rate maximises calorie consumption. Meal two of our day (mid morning) of a banana with a handful of almonds combines fibre, protein, complex carbohydrates, and vitamins.
This small nutritious meal with a glass of water is ideal whether your a professional athlete or a busy mom on the go.
Start your day with the right fuel. Oatmeal with cashews and blueberries. This meal is packed with protein to build muscle, complex carbohydrates for energy and loads of vitamins and anti oxidents to build up your immune system.
You are what you eat so start the day with quality nutrition that can be brought straight to your doorstep by www.ocado.com
Before you go to the supermarket look at your week ahead and plan what you are going to eat and buy. Keep track of your purchases as you shop and try to take the following guidelines into consideration.
Fruit and vegetables are all good foods, however man cannot live on vegetables alone! Fruit must always be balanced against a portion of protein. Fruit is packed with sugar that will increase your insulin levels. For instance, if you have juice or a piece of fruit for breakfast, then balance this against a serving of eggs.
High fiber brown or wholemeal bread is the best choice. Fiber and wholemeal aid in digestion and slow down sugar absorption — allowing your energy levels to last longer and prevent sugar from turning to fat.
Pasta selection should be organic and/or wholemeal.
Avoid carbonated soft drinks at all times - they are for ‘Fun Days’ only!
All fish is good and is a great source of essential fats and oils. These fats and oils can be taken in supplement form, but fresh is always best. Any cuts of meat you choose must be lean.
Canned fish - mackerel, tuna, sardines - are great food if you are on the run all day and are something I turn to when I have a particularly busy schedule. Canned fruit and vegetables should not be substituted as an alternative for fresh produce.
Any pre-bought sauces including salad dressings, ketchup, mayonnaise, are packed full of sugar and/or fat. As kids we were brought up on sweet tasting sauces, which have actually damaged our taste buds, and this is why as adults we crave sweet tasting products such as ketchup.
My advice is simply to avoid any sauces, instead, have an interesting selection of flavored olive oils and vinegars to liven up your meal times instead.
On fun days anything goes - let your hair down and enjoy the foods you love best. Allow yourself one day a week to eat whatever you want!
Fast Food is high in fat and sugar, so when you are at the supermarket make sure you stock up on quick alternatives such as protein bars, nuts, raisins (and any other dried fruit/nut combination), bananas and a few cans of fish.
Remember each portion size should be small (palm size). Divide your nuts/dried fruit into smaller portions at home and repackage them so they are ready to eat and you are not tempted to over indulge.
Alcohol is the toughest thing for the body to digest. Even as little as 2 servings a night can affect your physical performance the following day. Whether you are at the gym, at work, or are a busy parent, you will feel slower and less energetic.
However, no one is perfect - even I like the odd tipple - but the key as with everything is balance and moderation.
One tip is to avoid Champagne and White wine as they are very acidic and can cause joint stiffness. Red wine is a much better option.
Tea & Coffee is very acidic and can completely throw off your digestion system as well as contribute to dehydration.
Hydration is an essential factor in feeling better. This is because approximately 70% of your muscles are made up of water. Muscles that are not hydrated will not work to their fullest efficiency. If you have not had enough water you can feel tired and sluggish. Many people mistakenly confuse hunger for dehydration and have a snack when they should really be having a glass of water instead.
You should drink 8-10 large glasses of water per day. Naturally, the harder you train the more water you will need to compensate for the natural water loss.
There are a few simple rules to follow to get the most from
your food:
Remember
Always source the best quality food, we recommend www.ocado.com
To supplement your diet, always use the best vistamins you can source, we recommend www.victoriahealth.com
When asked, “are you eating right?,” many people will respond with, “I eat healthily enough” or “I eat good food”. However, the real truth is that eating well is not necessarily the same as eating right.
To eat right is a meticulous process that depends upon you planning and monitoring your diet and eating habits. Each meal needs to be a perfect balance of protein and carbohydrates, and in order to achieve this every mealtime you need to know on a daily basis where and what you will be doing. That way you won’t be caught out.
For example how many people do you see working out, who then grab an apple or a quick sandwich afterwards — neither of which offer the balance we are striving for. Eating correctly is just as important as working out correctly. Without a proactive attitude to eating you won’t see any short or long term benefits from your fitness program.
For instance, if you know you will be travelling a lot, take food with you. A portion of nuts for protein, balanced against a portion of dried fruit for carbohydrates is a perfect balanced ‘meal’ and taking it with you will help resist the urge to just grab a quick snack and destroy the hard work you have done.
I hear many people talk about always being hungry, or worrying that that have a large appetite, what these people need to remember is that food is a fuel and that hunger should not be feared. If you ask a lot of your body, you will need more food. For example, the day after training you will feel hungrier, as your body is using the fuel efficiently. This is what I call progression.
To help matters, always make sure that after your workout you have a protein bar or shake that contains both carbohydrates and protein. It is essential that there is balance of both elements in every meal you eat, as it is the combination that helps build muscle mass and aids in body’s recuperation process.
High protein diets, which are very popular, are really not suitable for people who workout because without complex carbohydrat you will not have the energy to train and to recover properly. Balance is the key.
Always source the best quality food, we recommend www.ocado.com
To supplement your diet, always use the best vistamins you can source, we recommend www.victoriahealth.com
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