Eating well and fitness

We all know the struggle to maintain a healthy diet, whether it's eating too much or trying to eat enough, the struggle seems never-ending. As November is Good Nutrition month, I thought you might enjoy some simple ideas to implement into your everyday routine.

Firstly, let's embrace the notion that it's about how you eat rather than what you eat. Having a well-balanced pre-workout meal can fill your body with the extra energy you need to power through and smash your goals in the gym.

Starting your day with a glass of lemon water is a great way to boost your metabolism. As well as being a zesty source of hydration, lemon water also aids digestion, supplies your body with vitamin C, and flushes out toxins from your system. All in all, while purifying your blood, lemon water acts as a nice boost to your immune system.

Now on to the inevitable mid-day snacking. When you’re on the go it’s easy to reach for a cheeky snack to keep you going till you can sit down for your next meal. So here are some ideas for healthy snacks: First, we have mixed nuts, a selection of your favourite nuts can give you a great balance of healthy fats, fibre, and protein to maintain your energy and keep the hunger at bay, of course aside from being easy! Nuts have many health benefits and are a good option if you are watching your weight. Some nuts to choose from include pistachios, almonds, cashews, walnuts, and macadamia nuts.

While we are talking about healthy protein intake, another easy on-the-go option is a smoothie. Smoothies are very filling and easy to tailor to your taste. You can add any kind of fruits and veg and incorporate healthy fats such as avocado, peanut butter and nuts. You can even add yoghurt or tofu to make a nutritious snack. Healthy snacking at the right times in your day also helps to prevent overeating at mealtime and can be a good step in your routine to help train your stomach and prevent overwhelming hunger episodes.

Good nutrition can make all the difference to how your body reacts to food. It allows your body to perform at its best and the timing of your pre-workout meal is also more important than you may think. When you eat dictates type of meal that would be best for your body. What I mean by this is that, if you sit down for a meal a few hours before a work-out it is recommended that you eat a full meal that is well balanced (made up of carbohydrates, protein, and fat). However, if you eat within an hour of your work-out meals that are simple to digest (made up of carbohydrates and a little bit of protein) will prevent an uneasy belly or discomfort while you exercise.

Similarly, good nutrition also enables faster recovery after your work-out and minimises muscle damage. While exercising your muscles use up their fuel source (glycogen), so it is important to restock it to avoid muscle damage. Light meals such as yogurt, fruit, sandwiches, or a smoothie can aid in rebuilding those glycogen stores. Eating the right food that contain carbohydrates and proteins both enhances recovery and increases the growth of muscle proteins.

Don’t forget to keep hydrated during and after exercise. It is essential to prevent dehydration after the lost of fluids in your body though sweat. Water is the obvious and best choice, but sports drinks can also help replace lost electrolytes and replenish your energy.

Remember, not everything that works for others will work the same way for you. So, try to experiment with different routines and some of the ideas I’ve mentioned above until you find what works best for you and your lifestyle.