Generally, good nutrition is essential for the body to function and repair optimally. Exercising uses a lot of your body’s resources, as well as increases the stress put through muscles, joints ligaments and tendons. In order for our body to effectively adapt and change (get fitter, stronger) to the stresses (i.e. exercise) we place on it, it needs the right nutrition. Incorrect diet can lead to poor performance which can increase the risk of injury, as well as slowing rate of healing.
Below is a list of foods that will help you train:
When exercising, micro-trauma (small tearing) occurs in muscle so that it can adapt and grow stronger. In order the body to repair it needs protein to rebuild the muscles. Healthy sources of protein are found in meats, fish, eggs and beans.
This helps keep our bones dense, and muscles functioning. Most people think calcium sourced from dairy products like milk, cheese and yoghurt. But if you’re trying to reduce your dairy intake, try oranges, almonds, green leafy vegetables such as broccoli and cabbage and small fish with the bones included.
Considering fat to be nutritional may be confusing, especially if you are trying to lose weight. However, fat is an important component your body needs to surround your cells and regulate your hormones. That being said, fat is only needed in very small quantities and it is important to choose only the good fat. Good fats are mono-unsaturates found in nuts, seeds, avocado, olives, and oily fish such as salmon and mackerel.
These are the most important fuel for muscles, and an essential energy source for the brain and central nervous system. Carbohydrates are stored as glycogen in the muscles and liver. These stores are small, so a regular intake of carbohydrate is necessary to keep them topped up. Low glycogen stores will result in poor performance and increase the risk of injury. Eating complex carbohydrates, or sugars teamed up with fibre (e.g. fruit) will digest slower and provide energy over a longer period of time. This will help prevent you from getting tired too quickly whilst training, as well as helping you to maintain exercise intensity. Complex carbohydrates are found in whole grains cereals and breads, vegetables, fruit, nuts, legumes, and seeds.
Vitamins and minerals:
They play a key role in helping the body to function. Different vitamins and minerals serve different roles, e.g. vitamin D helps the absorption of calcium needed to maintain bone density and muscle function. Generally you receive most of your daily recommended allowance through a balanced and varied diet of fresh fruit, vegetables, fish, meat, nuts, eggs and seeds.