Eat like an athlete

HEALTH:

Training for sport requires a combination of endurance, strength, speed and agility. High energy requirements coupled with high fluid loss and the potential for injury make a well-established nutrition strategy a must in order to get the best results possible.

EXERCISE:

To stay hydrated, you must drink plenty of fluids before, during and after a training session.

4Water is all that is needed if you’re exercising for less than an hour, but sports drinks or diluted fruit juice are a better choice for longer workouts. These contain sugars which provide fuel for the exercising muscles and help speed up the absorption of water into your bloodstream.

NUTRITION:

A diet rich in carbohydrates will provide energy to maintain performance and assist recovery. A high carb, low fat meal should be eaten 2-3 hours before you begin training, with yet more carb-rich foods consumed soon afterwards to help replenish glycogen stores.

It is also important to include protein-packed foods post-workout to aid the repair and growth of muscle fibres.

 

© Sarah West Nutrition

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Are you getting enough?

HEALTH:

Water is a primary component of the human body and is involved in nearly every physiological function.

It keeps us hydrated, maintains body temperature, transports nutrients and waste products in and out of cells, improves digestion and enhances organ function. So with all that going on, it is crucial that you get enough of it!

EXERCISE:

We lose a lot fluid through perspiration, so it is vital to replace that fluid when we exercise. Dehydration impairs both physical and mental functioning and you will be more prone to dizziness, fatigue or painful cramping if you don’t drink enough.

Always keep a water bottle to hand and try a sports drink after strenuous activity to help replace the sodium lost in sweat.

NUTRITION:

As well as increasing your pure water intake, try adding plenty of fresh or frozen produce to your diet.

Most fruits and vegetables contain up to 90% water which will satisfy some of your body’s fluid requirements whilst also providing you with essential nutrients and antioxidants.

© Sarah West Nutrition