Without a proper nutrition programme you can workout until you're blue in the face and get only minimal results.
Nutrition is the most important part of a fitness program. For your sports you may want a comprehensive performance nutrition programme, empowering you 24 hours a day, help you train, recover and perform like never before with all the nutritional support you need as an athlete.
If you combine good nutrition with a smart fitness program you will see better results compared with just an ordinary gym routine and dieting. It is the best way to jump start your fitness in a healthy way.
Customise your diet so you can determine your day-to-day needs based on activity levels and training demands.
When you dedicate yourself to such a programme your friends will want to know your secret when they see your results.
Reach Your Goals!
Start strong. Eat a healthy breakfast. If you don’t, you will tend to overeat the rest of the day.
Curb your appetite. Drink a glass of water before every meal. It will help you fill up faster and help you eat less.
Slow down. Eat slower and taste your food. Give your mind time to send the message to you that you’re satisfied.
Stay active. Exercise. Move more and eat less. Eating and exercise go hand in hand, one of the quickest ways to get you to your goals.
Pick healthier foods at least 70% of the time. Whole grains, fruits, vegetables and good protein sources are all essential to a healthy body’s diet. It can be a shock to the system for people who don’t typically eat well. Combine it with a high quality nutrition program.
Water over alcohol.
Drinking water in place of alcohol will keep you hydrated and keep your energy level high.
It will also help to avoid taking on unnecessary calories.
What to Eat before Training
3 to 4 hours before training
- fresh fruit
- whole wheat bread, bagels
- whole wheat pasta with tomato sauce
- baked potatoes
- toast/bread with a bit of peanut butter, or cheese
2 to 3 hours before training
- fresh fruits
- whole wheat bread, bagels, pasta
1 hour or less before training
- fresh fruit such as apples, watermelon, peaches, grapes, or oranges
- energy bars
- up to 1 1/2 cups of a sports drink.
What to Drink during Training
- Isotonic Drinks with Electrolytes and Vitamins
- Protein Drinks
Whey protein acts as a protective measure, reducing muscle breakdown during prolonged exercise.
What to Eat after Training
- Fruit, Veggies, Yogurt
- High quality protein shake to rebuild muscles
If you don't want to eat a full meal late in the evening, drink a health shake with protein.
Blend yogurt, fruit and protein powder with ice for a tasty light meal.
Pair the shake with whole grain crackers or a piece of fruit.
Foods and Junk You Better Avoid
It is important to cut out all processed foods too. This will ensure a recruit is ready for the nutritional changes at basic training. In addition, this is a great way to get a body fit and ready for the demanding physical stress to come.
Avoid anything that is processed, refined, or enriched. All of that means it is unhealthy. Fast food means FAT FOOD. Junk food is not food, it's just junk.
Stop eating fast food, junk food, candy, and all that other fatty food. No soda, no cookies, no sweets. No bread unless it is whole grain.
Only eat fruit after a workout because most of it has naturally occurring sugars in them so you will burn it up quicker if you eat it afterwards.
Only drink water and fresh squeezed juice. Nothing else. Most other drinks contain a lot of unwanted sugar.
If you smoke, stop right away! Cigarettes stink and are tactically unsound for resuscitation training.
Don’t wait until the last minute to quit smoking and drinking. Smokers have the hardest time with powerful swim training. You need to remember how difficult boot camp will be without adding nicotine withdrawals to the mix. In addition, it will be so much easier to run and swim with clean lungs!
Give up alcohol as it makes getting into shape so much more difficult. Quit your vices gradually over 30 days.