This year I am really lucky to be supported once again by Jade Mottley (Sports Scientist, MSc Human Nutrition Student & Precision Nutrition Coach), and she has kindly written a guest post which I think you will find super useful! Nutrition for Fitness The fitness enthusiasts and athletes amongst us are always looking for ways to improve both their performance and achieve their goals1. Does this sound like you? Good nutrition can help your body perform better and recover faster after each workout1. Before we begin, what are your current training goals? Are you exercising for general health and fitness with modest goals or are you exercising for competition or like some of my current clients do you have more scaled up goals like a 100-mile challenge? If you are exercising for general health, you probably do not need a particular nutrition plan for your fitness. If you are a healthy person who exercises regularly by eating a healthy, well-considered meal 1-2 hours before exercise and one 1-2 hours after exercise, most people can meet their needs without adding anything else1. If you are in this camp then take a look at my blog on “What Is Good Nutrition and Why Is It Important?”2 for information’ it includes recommendations from the World Health Organisation3 on what a day to day healthy diet should contain. However, athletes have special needs when it comes to nutrition for fitness1. Let’s explore.. What are Macros?
There are two different types of nutrients that the body needs for correct functioning: micronutrients such as vitamins and minerals and macronutrients such as protein, carbohydrates and fat4. These macronutrients are major sources of energy4 and vital nutrition for fitness and training. For those that have done macro counting or calorie counting they will be aware of the role that macros play and that when you are looking to shed weight or gain muscle mass calorie counting can be beneficial to your various health goals4. What are the main roles of each macro in exercise?
Pre-workout Nutrition for fitness Eating a complete meal containing carbohydrates, protein and fat 2-3 hours before you exercise will help maximise the results of your training. For meals 45-60 minutes pre workout choose foods that are simple to digest and mainly contain carbs and protein. Fat can be beneficial to a workout but consume 2 hours before your workout5. For more information on your pre-workout nutrition head over to my blog: “How To Improve Your Pre-Workout Nutrition”6 When selecting a pre-workout meal focus on7:
Post-workout Nutrition for fitness Once your workout is complete have a whole food meal within an hour or two. The nutrients that you eat after your workouts can improve your body composition, performance and recovery so it is important to get these nutrients in immediately and within 2 hours after your workout8. Choosing easily digested foods will promote faster nutrient absorption: for a list of foods and meal examples after you workout click here9. Jade's support I had the honour of sponsoring Helene with her sports nutrition for the European Duathlon Championships in Ibiza when she represented GB as an age group athlete. Since Helene’s recent elbow injury, I have been supporting her rehabilitation program with sponsored access to our Gold membership coaching plan. This includes unlimited access to over 70 pre-recorded workouts to improve both strength and cardio as well as access to our weekly live timetable for group fitness classes. I am super excited to work with Helene for another season and can’t wait to see her come back fitter and stronger! If you want to join Helene and our other members on a free trial class get in touch here. Author: Jade Mottley - Sports Scientist, MSc Human Nutrition Student & Precision Nutrition Coach Research: Compiled by Jade Mottley and Della Humphries (Nutrition Intern at Jade Mottley Coaching) Have you found this article beneficial? I would love to hear your feedback and fitness journey, find me on my socials @Jademottley References
6 Comments
31/8/2022 08:36:08 am
Thanks for sharing this useful information! Hope that you will continue with the kind of stuff you are doing.
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21/12/2022 08:40:35 am
İnstagram takipçi satın almak istiyorsan tıkla.
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8/1/2023 01:15:16 pm
100 tl deneme bonusu veren siteleri öğrenmek istiyorsan tıkla.
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30/6/2023 11:52:22 am
En iyi amasya ilan sitesi burada. https://amasya.escorthun.com/
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