Exercise of any kind is a great way to take care of your body but if you are doing intensive workouts or undertaking vast amounts of exercise it is also necessary to support your body with adequate nutrition. Certain nutrients will help your body produce energy and help your muscles and heart work more efficiently. If you dont put fuel in a car it wont work. If you put the wrong kind of fuel in a car, it will break down. Your body is very similar. You need to put the right kind of nutrients into your body to maximise your results and aid your recovery from intensive workouts. Foods are split into different categories. Protein, Carbohydrate, Fat, Fibre and not forgetting vitamins and minerals. Your body needs all of these to run efficiently. You should aim to eat frequent, smaller meals throughout the day when exercising and never skip breakfast. Eat foods rich in carbohydrates and protein within 30 minutes post exercise or 1 hour before. Do not cut out carbs from your diet when undertaking excessive exercise! Our body uses carbohydrates as energy during exercise so it is important that you replace carbohydrates lost afterwards. Protein intake will also assist muscle recovery and maximise your results. Fats are not all bad and our bodies need good fats for the function of your metabolism, immune system and brain. Avoid saturated fats (high fat dairy) and trans fats (margarine, baked goods, biscuits) Sports recovery foods and drinks are convenient but can be expensive. It is possible to receive similar benefits by eating healthy snacks or meals post workout. Some options are: Carbohydrates; bananas, barley, beans, brown rice, chickpeas, lentils, nuts, oats, potatoes, root vegetables, wholegrain cereals, wholemeal breads, wholemeal cereals, wholemeal pasta Proteins; Beans and peas, eggs, meats, poultry, nuts and seeds, seafood Fats; Oily fish such as salmon Natural cooking oils, Olive oil Natural nuts and butters Low-fat dairy It is also important to drink plenty of water to keep your body hydrated. Dehydration will cause muscle fatigue in exercise which can increase cramps and injury. Please stay hydrated and eat a balanced diet when undertaking exercise. If you do a 4 or 6 week challenge you will receive a copy of the insanity nutrition guide as part of the fee and be measured at the start and end to show your results. It contains some healthy recipes and detailed advice on nutrition specifically for the intensity of the insanity workout. My Insanity classes are: Monday 7:30 pm Armthorpe Academy Sports Hall Wednesday 8:00 pm Balby Community Sports Centre Thursday 7:30 pm Bentley My Place Saturday 10:30 am Balby Community Sports Hall Sunday 11:15 am Armthorpe Leisure Centre See you in class, Cherise Powell
Posted on: Wed, 07 Jan 2015 23:11:24 +0000
Trending Topics
Recently Viewed Topics
© 2015