Principle Physiotherapy

 

We know we all need to monitor the amount of sugar, fatty foods and alcohol we consume, whether your training or not but its all about moderation.  

 

So what should we be eating when we train ? 

 

Carbohydrates

 

Carbohydrates are the main source of energy for our brains and bodies to function properly, they provide fuel and energy for working muscles. Carbs also help delay fatigue. 

Carbs are important for muscle building because they provide energy instead of breaking down muscle tissue for energy. Consuming carbs post-workout can prevent muscle loss and help repair muscles.

 

So what are the right carbs to be eating for weight loss and muscle building ? Eat only unprocessed carbs to lose fat and build muscle e.g. brown rice, whole grain pasta, wholegrain bread, wholegrain quinoa, wholegrain cereal (semi-skimmed milk, low sugar yoghurt and fruit and vegetables. 

 

Protein 

 

Protein is made up of amino acids, which act like building blocks for the body. When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild.

Protein is so important when training, repetitive muscle contractions when exercising can break down muscle cells and cause micro-damage to the muscles in your body.

 

Taking in enough protein after exercise helps reverse this and build muscle.

Best protein foods after a workout are, eggs, greek yoghurt, cottage cheese, wholegrain quinoa, salmon, chicken, tuna, peanut butter, protein shakes or a protein bar. Give your body the fuel it requires to recover, and be ready and better for the next workout !!!

 

 

Healthy Fats

 

When training or trying to lose weight we all want to stay away from fatty foods, but in truth we do need some in our diet, but the healthy sort.  

 

Healthy fats are important in your diet, there are two types of fatty acids your body needs to function properly, omega-3 and omega-6 fatty acids. Moderate to intense training requires both carbohydrates and fat for fuel for those longer more intense workouts.

 

The best fatty foods to add to your diet are nuts, avocados, peanut butter, olive oil and salmon. Fat provides energy and helps your body absorb vitamins, like A, D and E.

 

Water

 

We all know the importance of drinking plenty of water whether you exercise or not. However, if you are training you need to increase your water intake to make up for the fluid you lose when you sweat. It is important to drink water in regular intervals before, during and after your training session.

 

When you are exercising, water also helps to regulate your body temperature. If you become dehydrated during exercise, your muscles will begin to fatigue. You may experience cramps, weakness and loss of coordination.

 

Water helps fuel your muscles, so drinking before, during and after exercise will boost your energy levels, and may help to prevent cramp.

 

 

Eating a healthy balanced diet alongside regular exercise is essential in maintaining not only physical health but also your mental health and well-being. Not only are you maintaining a healthy weight, but healthier lifestyles are also associated with improved sleep and mood. So stay active and keep eating well!!!