One of the BIGGEST factors in determining whether or not your training will be successful or not is nutrition. There are so many different diet options and recommendations out there that all claim to be the best for you, but they all contradict each other in one way or another. So here is a list of a few easy to implement strategies to help get you on your way to improving your nutrition.
Start with these simple strategies and let us know the result. And of course if you need any further advice or guidance just get in touch we are always more than happy to help out.
- Stick to fresh wholefoods: Generally speaking the majority of the items you put into your shopping trolley should be from the outskirts of the supermarket not the middle isles. Fresh fruit and vegetables, a variety of meats, fish & some dairy.
- The fewer ingredients listed the better: When purchasing pre package foods check the ingredients list. The fewer ingredients listed the better it will generally be. Also if there are words you are unable to pronounce, or have no idea what they are… it’s probably best to steer clear. If you can't picture it as a food, then it probably isn't.
- Check your portion sizes: It can be difficult to know how much to eat at meal times, a good rule of thumb to follow is; 1 serve protein = the size of your palm, 1 serve vegetables = the size of your fist clenched, 1 serve carbohydrate = the size of 1 hand cupped, 1 serve fats = the size of your thumb.
- Drink more water: Most people do not consume enough fluid throughout the day and skulking 2 litres before bed doesn't do the trick. It is too much for your body to process at once. Aim to consume at least 25ml per kg of body weight, per day as a minimum. So for a 75kg person 75 x 0.025 -= 1.875l as a bare minimum spread evenly through out the day. The more activity you do, the more your intake needs to increase.
- If you are stuck keep a diary: Whether you want to decrease body fat or increase muscle mass if you have hit a plateau and nothing is happening. Write your complete food intake down for a week. More often than not you will be able to pick out what you need to change by having it written in front of you.
- Failure to plan Is planning to fail: Before you head to the supermarket. Prepare a weekly meal plan, that way you know exactly what you need to buy in order to make what you have planned. It also allows you to prepare meals for the next day if you know you are going to be short on time.
If you have any other easy tips to add leave a comment for us below.
As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 12 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.