Sport and exercise nutrition is all about fuelling your body, recovering from stress, building skills and maintaining your ideal body composition. Many people think that losing weight means cutting down big time on food……WRONG! If you are trying to lose weight just try eating adequate amounts of the right food at the right time.
FUEL SOURCE: Complex carbohydrates, such as oats, wholegrain pasta and brown rice. These carbohydrates will help fuel your exercise regime.
TIMING: Eat no less than 2 hours before exercise. However, if you feel you need something to energise you, before your 7am spinning class, try a small banana (~30 minutes before).
If exercising for longer than 30 minutes, sip water throughout your workout.
Aim to drink 1.5-2 litres water a day (sip sip sip throughout the day).
REPLENISH: energy (glycogen) stores, water and electrolytes to increase muscle size, quality and repair any damage caused by the workout.
ELECTROLYTES: are minerals such as potassium, sodium, magnesium and chloride that help maintain proper fluid levels in the body and regulate muscle function. They are lost in sweat so try some refreshing and hydrating coconut water - which is packed with electrolytes.
FOOD AND TIMING: Have a snack/meal rich in carbohydrates and protein, 30-60 minutes after to help promote recovery, muscle repair and growth.
Post spinning breakfast ideas:
Blueberry and Almond Bircher Muesli (make the night before)
1/3 cup jumbo oats
3/4 cup almond milk
1 tbsp. sunflower seeds
1 tbsp. pumpkin seeds
1 tbsp. ground flaxseeds
1 tbsp flaked almonds
1/2 tsp ground cinnamon
1/2 cup fresh blueberries (1/4 mashed, 1/4 whole)
1 tsp almond butter
1. The night before, mix the oats, flaxseeds, cinnamon and milk until well combined.
2. Mash 1/4 cup of blueberries with a fork or blend quickly in a food processor, then add to the oat mixture.
3. Add the seeds and almonds.
4. Place in a sealed or covered container overnight in the fridge.
5. In the morning, stir in the almond butter and top with the remaining whole blueberries.
6. Serve cold.
WHEYhey!! Whey is a natural protein found in milk, it contains very little fat, carbohydrate or lactose. Known as a complete protein, it is said to help repair and rebuild lean muscle tissue, great after a workout! However, if you are dairy intolerant, try a pea, hemp or rice protein powder instead.
Mango and Spinach Smoothie
1/2 a ripe mango (cubed)
4 tbsp natural yoghurt/soya yoghurt/coconut yoghurt
1 scoop whey protein powder (or an alternative protein powder or just add 1 tbsp unsalted, unroasted cashew nuts)
1 tbsp ground flaxseeds
1 tbsp lemon juice
1 handful spinach
200ml (1 cup) water
1. Blend all ingredients up in a blender. Pour into a glass/bpa free plastic bottle and take it with you to your workout to have afterwards.