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A Guide to Nutrition

Whether you are looking to loose fat, increase muscle or improve performance, following a healthy, nutritious diet will bring you better results.

Here’s a guide to the key nutrients you should include in your diet to achieve your goals.

     Protein

A lack of quality protein leads to a loss of muscle tissue and tone, slower recovery and lack of energy. Protein, which can be found in chicken, fish and nuts, is essential for maintaining immune function, healthy hair, skin and nails. Training increases your protein needs from the Government recommendation of 0,8g (per kg of bodyweight) for non-exercising individuals to 1.8g to 2.5g 

     Carbohydrate

Carbohydrate (carbs) is the primary source of energy. Correct use avoids dehydration, increases energy and maintains strength, stamina and speed allowing greater recovery and helping to prevent muscle breakdown. Eat complex carbs for long-lasting energy, e.g. grains and oats. Avoid simple sugars found in sweets, pastries, cakes and chocolate. These cause fluctuations in mood and encourage fat storage.

Fat

There are good fats and bad fats. Consume good fats every day, as they are essential for good health and maintaining a lean physique. You’ll find them in olive and flax seed oil, oily fish such as salmon and sardines, sunflower seeds and avocadoes etc. They are listed on products such as omega-3, 6 and 9 oils, unsaturated, monounsaturated, and polyunsaturated fats.

Limit your intake of saturated and trans-fats found in fatty meat, eggs, margarine etc as these are associated with increased risk of cardiovascular disease and obesity.

Vitamins and minerals

It’s important to consume enough vitamins and minerals. Eating plenty of fresh fruit and vegetables (aim for a portion with each meal) also supplies dietary fibre to support digestive health. Aim for dark coloured fruit (plums, red grapes etc.), and vegetables (spinach, broccoli), as these are higher in protective antioxidants. Vitamins help in aiding energy production, metabolic processes and protecting your immune system.

Calories

A calorie is a unit of energy and any serving of food has a calorific value, so the more active we are the more calories we need to maintain weight. Eat fewer calories than your body uses and you loose weight. Eat more than it uses and you gain weight. If you’re at a steady weight, the best way to loose fat is by increasing exercise to burn an additional 250 calories per day (minimum) and eating 250 calories per day. If you want to increase muscle, increase your calories by 500 per day and increase your weights.

Eat smaller regular meals as this promotes good body composition (less body fat) and improves energy levels.