Even if you aren’t an athlete, eating right is super important. First let’s go over the basic things. The types of foods.
- Primary fuel of muscles during exercise.
- Only energy source that can be used by the brain.
- Regulates fat and protein metabolism.
- Essential for post exercise recovery.
Lack of carbohydrates:
- lack of energy,
- fatigue during exercise,
- loss of cognitive function,
- delayed recovery from exercise.
Growth, repair and maintenance of body tissue
Recovery and training adaptations
Haemoglobin (molecule that carries oxygen in the blood)
Hormones and antibodies
Lack of protein
Impaired growth in children
- Impaired immune system
- Muscle loss in adults
Here are some great sources of the food you need:
- Proteins – Beef, Pork, chicken, fish, turkey, milk, eggs, nuts,
tofu. Ensure a good protein source in each meal.
- Fats – handful of nuts, tbsp. olive oil, tbsp. ground flaxseed,
medium avocado, handful olives, humus, fish.
- Vitamins – fruit and veg. Have at least 5 portions per day with as
much variety in colour as possible.
- Minerals – nuts, red meat, fish, whole grain foods, fruit,
- Antioxidants – 70%+ cocoa dark chocolate, cinnamon,
blueberries (and most other berries), olives, spinach, walnuts,
Foods which aid recovery:
- Fish oils – Omega 3 fatty acids – help your body cope with the inflammatory and
stress responses to exercise and everyday life. 2 portions per week.
- Fruit and Veg – Antioxidants – Hard training causes something called oxidative stress which antioxidants help to combat. 7 portions per day.
- Milk – Protein, calcium, vitamins and minerals. One of the proteins found in milk is
whey protein, an excellent source of the amino acid cysteine which helps increase
the muscles antioxidant capacity.
- Nuts and Seeds – protein, “healthy” fats, vitamins and minerals. Research has shown that increasing your nut and seed consumption can help support the immune
system and allow it to cope with inflammation and stress.
- Red Meat – Iron – essential for an endurance as it helps transports oxygen in the
blood in the form of haemoglobin. It also helps support the immune system.
Foods that stress your body:
Foods that are high in –
- Saturated Fats
- Refined Sugars
- Takeaways, ready-meals, burgers, chicken
- Full fat dairy – cheese, butter, cream; fatty
meats – sausages, bacon
- Cakes, biscuits, fizzy drink
- Bread, pasta, cakes
- Chocolate, tea, coffee, coca-cola
- Dietary intake is important for health, function, fuel and
- Eating the right foods will help you to maximise your
- Eating the wrong foods, OR not enough food, will slow you
down, make you tired and make you more susceptible to
illness and injury.
- You can get everything that your body requires to train and
recover effectively by eating a balanced diet.