When it comes to exercise and diet, we are bombarded with conflicting information and it is difficult to know just exactly how we should be exercising and what we should be eating.
While some may think a one-hour gym session permits them to eat a pack of biscuits, others think they need to carbo-load before a workout. So what should you actually eat that won’t compromise the hard work you have put in on your run, power walk or spin class.
Additionally, when undertaking a new health kick or fitness regime, there is often confusion as to whether you can still indulge every now and again or if should you be sworn off carbs and sugar for all eternity.
Avoid carbs before working out
Nick Mitchell, CEO of Up Fitness, says: “You want fat and protein because you need stable blood sugar levels. What I have always found with carbs, is they tend to raise serotonin – the relaxing neurotransmitter. You want dopamine and acetylcholine – and protein and fat are going to be of greater assistance. This is why you crave chocolate and pizza when you’re stressed: Because it calms the nervous system down.
What needs to be a pre-workout meal is the thing that keeps you awake, if you eat a big bowl of pasta you are likely to want to go to sleep two hours later. So red meat, nuts and coffee, coconut oil and Boom! You’re away. It’s better than porridge oats, banana and egg whites. However, it’s whatever works best for you.
I have a re-feed day. The basic premise behind this is that as the body ‘flattens out’ and becomes over-trained and mentally and physically exhausted, then a short period of planned overfeeding will shock the metabolism, raise energy levels, kick-start any potential slowing down of the fat loss process, and (just as importantly for long-term adherence to any diet) make you feel human again.
Have a small snack beforehand
Frankie Holah, Personal Trainer says: “The key is to have energy before working out so I stick to either a piece of fruit, smoothie or energy ball at least an hour before I train. You definitely don’t want to over eat and feel sick. Post-session, you want to focus on re-fuelling and helping your muscles to repair, so protein is needed. Get something in your system as soon after as possible like a protein shake if you use it or protein ball or bar. Within the next hour and a half, try and get a balanced meal in which includes carbohydrates, protein and fats to refuel the body.
“I’ve never been one to count calories so I just try and keep meals and snacks balanced and as natural as possible. Breakfast is often porridge with nuts and almond milk or eggs and avocado if I’m at home. Most days it’s frittata and salad for lunch and dinner is usually a big pot meal of Dahl or veggie chili with brown rice or quinoa. I’m all about balance – I keep it minimal in the week but Friday evenings I’m usually pretty tired, so it is a nice glass of red wine and green and blacks chocolate. At the weekend, I usually can’t resist a piece of carrot cake.
