nov 31

Foods for Fitness

Foods for Fitness

Food intake for your body changes depending on the amount and type of exercise you are doing. For example, if you’re training for a marathon, you will need more carbohydrates to replace energy stores. On the other hand, if you are doing weight training, you need to replace protein stores to promote muscle growth and repair.

Put simply, it’s great to have some carbohydrates a couple of hours before exercise, and you have a 45-minute window after you finish your exercise to eat a complete protein. If you miss the 45-minute window, you’ll find you’ll crave carbohydrates, and this could lead to a dreaded carb binge, which can contribute to weight gain.

Here are my tip-top foods for fitness!

Energy Foods:
Complex Carbohydrates: Primary source of energy. When you’re burning more energy you need carbohydrates. Go for: bananas, nuts & seeds, whole grains, legumes

Foods to Repair the Body Post-Exercise:
Magnesium: An electrolyte we sweat out when we run. If we become deficient in magnesium, we often get muscle cramps. Foods high in
magnesium are: dark leafy greens, raw nuts and seeds, wholegrains, dark raw chocolate

Complete Protein: When we exercise we tear muscles. Protein aids repair and replenishment of muscles. I think of it as muscle food!

Complete protein foods include: eggs, organic lean meat, fish

Vegetarians: protein-combining (to get a complete protein): grain and legume (brown rice with lentil), vegetables and legume (mexican bean salad, corn, kidney beans etc), grains with nuts and seeds (homemade muesli bar)

Hydration
Water: When you’re exercising, you sweat a lot more and you need to replace the fluids you’re losing!

Lola’s golden rule with water: aim for one litre for every 22kgs (48lb) you weigh. Although that sounds like a lot of water, it’s important that you gradually increase the amount of water you drink. For the first few days, you will be needing to go to the loo a lot more! But within a few days, your body will begin to normalize and you’ll become used to the fluid intake.

Another tip is to gauge the color of your wee: the lighter the wee, the happier you’ll be!

Stretching
A must-do! It’s really important to stretch before and after exercise to prevent injuries. By stretching, you’re warming up your muscles and thereby becoming more flexible and less prone to injury.