How proper nutrition can help your training!

 

Ø Drink a glass of water (symptoms of dehydration often mimic fatigue). Drink approximately 8 glasses / day (between meals)

 

Ø Eat foods that are low Glycemic Index (see GI list)

 

Ø Low GI foods: sustain your energy for longer periods of time. High GI foods: only increase your energy temporarily but cause too many long term imbalances

 

Ø Essentially, the closest a food is to its natural state  (ie. minimally processed), the more it will sustain your energy. For instance: slow cooking, steel cut oats vs instant oatmeal; raw or lightly steamed greens vs stir-fried greens

 

Ø Fruits give you a quick burst of energy. To slow down their effect on blood sugar, they can be combined with a small amount of healthy fat such as nuts (ie. a banana with some raw almonds)

 

Ø Small meals are key. Large meals, even healthy ones, require too much energy for the simple task of digestion, thereby making us more fatigued

 

Ø Carbs: Source of energy! Whole fruits, vegetables, legumes and grains. Try to consume pre-workout

 

Ø Proteins: Help rebuild tissues & muscles. Vegetarian Source: whole grain + legume. Lean proteins: poultry, fish, eggs, nuts & seeds. We need protein after a workout to help re-build

 

Ø Fats: We need good fats! Flaxseeds and flaxseed oil, hempseeds & hempseed oil, avocados, nuts & seeds (raw)

 

Bottom Line:

High nutrient foods | increased energy |decreased body fat | enhanced mental clarity | decreased cravings

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