Nutrition tips

Allow at least 1 hour for a snack sized meal and between 2 to 3 hours for a larger meal to allow for digestion. Exercising on a full stomach will not only feel uncomfortable but will also inhibit your performance, most of the time leading to a stitch.

Carbohydrate loading is hopefully a phrase you've heard before. If not, it is a nutritional strategy which is generally used before an event. It's a process of increasing your carbohydrate intake a couple days before an event to help maximize the storage of glycogen in your muscles. This helps to make sure your muscles have enough energy to get you through the event. Who doesn’t love carbs? Sounds like the dream. But making sure you eat the right type of carbohydrates is key. Slow releasing carbohydrates such as pasta and whole grains are good examples. During training, and everyday life, be sure to eat a healthy balanced diet to help with overall good health and well-being. 

As a general rule of thumb, you should consume both carbohydrates and proteins within 30 minutes after exercise. You’re looking at a ratio of approximately 4:1 carbohydrates to protein. This might look like a glass of milk, some sort of energy bar or a protein shake for example. It is important to get these in your body within 30 minutes after exercise as the carbohydrates will help to replenish glycogen stores (the stuff inside the muscles that provides energy during exercise) and proteins will help to promote muscle repair and to help reduce muscle soreness. 

It is then advisable to eat a proper meal within 1 to 3 hours after the exercise. This could be one of your daily meals: breakfast, lunch or dinner. Make sure this is a nutrient dense meal including a palm sized portion of protein (such as chicken or a piece of fish), a handful of carbs (such as sweet potato) and as many greens as you’d like. The more colours on your plate the better. Having this after your activity will help to replenish even more of the calories burned and will help the body to recover.