If you exercise and maintain a healthy and active life, it makes sense to ensure you are in the driving seat when it comes to nutrition, too. Here are some easy tips to help you make changes for the better NOW!
- Choose ‘active-friendly’ nutrients
One in five adults and one in six children may have low vitamin levels of the ‘sunshine’ vitamin – an estimated 10 million people across England alone, according to NICE recommendations from 2014. Vitamin D is essential for active people as it’s been shown to help build strong bones and boost muscle health. Other essentials for anyone keeping active include magnesium, which is lost when we sweat, and essential fatty acids for a healthy heart. And take antioxidants to protect against damaging free radicals, which according to studies are produced when we train, particularly if it’s hard enough to feel exhausted. Try sports antioxidants from Reflex to beat oxidative stress.
- Eat before exercise
Before a run, cycle or cardio event, endurance athletes should focus on consuming slow release carbs and allow time to digest the fuel (this will vary from person to person, but for most it’s around two hours). If you’re in a hurry grab a carb bar, such as SIS’s Go Energy Bar. If you’re lifting weights opt for lean protein and carbs, for example lean chicken and noodles or for time-pressed gym bunnies try a Promax Bar from Maxi Nutrition.
- Fuel up on the move
If you’re working out aerobically for 90 minutes or more you’ll need to top up your glycogen stores and keep on top of electrolytes. The American College of Sports Medicine recommend we fuel every 45-60 minutes during a long workout, taking on board 30-60 grams of carbohydrate (120-240 calories) per hour. For ideas on what to eat during your workout visit the Amplify Shop.
- Get Carbs on board after your workout
After a long run or bike ride, or hard session at the gym, you’ll need to boost your carb and protein levels for energy and repair. “Choose a three-to-one ratio, carb:protein if you’ve trained hard and re-fuel within the first hour – the acute phase of recovery,” suggests Dr Justin Roberts from Anglia Ruskin University, Cambridge. Unrefined, or liquid sources of carbs are a good choice as they will digest quicker, try SIS Rapid Rego Recovery and for more ideas, check out all our post workout nutrition products.
- Stay Hydrated
Staying hydrated is vital for total health as well as maintaining good performance in sport and it’s why we’ve included a hydration measure on our dashboard (coming soon!). When you are exercising and active it’s essential to stay on top of hydration levels, particularly as the weather heats up in the summer months. Try Zero Extreme tablets, which have the added benefits of extra vitamins, or Higher Nature’s Performax sachets with added electrolytes, great for post workout rehydration.
- Eat for your body type
Precision Nutrition, the world’s largest online nutrition coaching company make the recommendations based on body type. Ectomorphs (longer limbs and skinnier bodies – a typical runner) metabolise carbohydrates better than other body types. The recommendation is for a 55:25:20 diet (carbs: protein: fats). Mesomorphs (stockier, muscular athletic types) need a 40:30:30 diet. And endomorphs (rounder and heavier) are recommended a 25:35:40 combination.
- Get rid of refined sugar
Eddie Izzard, the 54 year old comedian who recently ran 27 marathons in 27 days, gave up ‘refined sugar’ three years ago, ‘Once you get yourself off refined sugar, you do get to a much better place,’ he told the BBC. The simplest way to kick-start going sugar-free is to get label savvy. If sugar is in the Red, don’t buy it! Hidden sugar is in most foods, even those we perceive to be healthy. For example, a 100g portion of granola can have around 13g of sugar. Swap sugar-laden cereal for protein, for example, boiled eggs, which will fill you up, and give you energy.