Nutrition is on our minds this week, as the world’s top athletes embark on their biggest challenge of the year for their participation in the Summer Games. Every athlete is different in so many ways, and so their nutritional requirements are equally varied. It all depends on the type of sport of course – some athlete’s are all about muscle mass, whereas others are lean mean athletic machines – it depends very much on their trade.
Any training routine, no matter how simple or advanced, will benefit from a healthy nutrition plan, packed with all the right food groups – not to mention the optimal times to consume particular types of food.
We’ve put together a quick list of Nutrition Facts to follow for your own training schedule – a simple checklist to point you in the right direction. It’s all about adopting the right eating habits for your personal training purposes, whether you’re a runner, swimmer, or team sports kind of person – food is fuel after all.
Avoid refined carbohydrates and processed sugary cereals. Start the day with oatmeal or eggs and multi-grain toast, and a small bowl of Greek yoghurt for a slow-releasing, protein-packed nutritional start.
Healthy eating does not have to be boring! The more colourful the food, the better. Aim for a wide range of food groups of different colours and flavours for a more appetising appeal.
Always opt for natural sweeteners and avoid anything artificial. Fruits and smoothies are the best way to curb a sugar craving when you’re on the go.
Post-workout food is just as important as pre-workout food. Get the right food in your body 30 minutes after working out as this will set you up for your next training session and will help with muscle regeneration after intense training.
Eat your greens. Mum was right – those veggies are good for you after all. Kale, spinach and broccoli make great additions to a protein-based meal.
Treat yourself to a cheat meal from time to time. That’s right, it’s important to allow yourself that piece of cake or juicy burger every now and then – not necessarily at the height of your training session when you have to be at the top of your game that is, but a little treat from time to time is just fine.
For more information on this year’s Summer Games series, head to our Summer Games page for all the latest updates as well as the sports gear you need to motivate you through those training sessions – all available at Sun & Sand Sports online.