If you’re a relative beginner in your chosen sport, you may not have thought about the impact nutrition can have. From reducing muscle ache and general fatigue, to helping you to recover quicker after exercise, good nutrition has a big role in supporting your training and overall health.
Try the following tips to get you started:
- Eat regular meals and never skip breakfast!
- Try to include ‘wholegrain’ low glycaemic index (GI) carbohydrates at mealtimes – choosing granary bread, wholewheat pasta and brown rice instead of white versions will help give you a slow release of energy between your meals
- Water is generally enough to keep you going (without the need for sports type drinks or extra glucose) for exercise lasting around an hour. About 400-800mls of water per hour should be enough to prevent dehydration
- If you’re trying to lose weight, try to avoid having too many extra snacks – rather time your exercise so you follow it up with your next meal.
- Protein shakes are generally not required. Studies have shown most of us eat too much protein from our diet. Please we can’t actually metabolise protein in amounts over 20g. Many protein shakes contain over 30g in a serving. Don’t be tempted by the marketing ploys of your gym or personal trainer