The Percentages Game Eating healthily is a percentages game . As an example if you consume 60 healthy meals a week and 5 of the 60 meals are considered to be indulgence or treat meals , it still means that over 90 % of your diet is very healthy . However if an athlete only eats 20 meals a week and 5 of them are indulgent meals it means that 25 % of the diet is out the window . Monitor your eating on a weekly basis in order to get a good snapshot of where your percentage level of healthy nutrition lies . Try to get it as high as possible .
Hydrate Properly It is recommended drinking at least 30-40ml per kilogram of bodyweight a day preferably in the form of water . Add training and stimulants such as coffee or other drinks which have a diuretic effect into this equation and fluid requirements climb . When you train you need to replace lost fluid , always drink to thirst when exercising it ’ s a very accurate measure of fluid need .
Mix it Up Vary your foods in order to give yourself a wide range of nutrients . Depending what type of eating plan you follow whether low carb high fat or a higher carb diet try to get in plenty of fruits and vegetables daily . Preferably vegetables on the higher end . When selecting carbohydrates rather aim for complex carbohydrates such as quinoa , wild rice and unprocessed oats which provide more blood glucose stability meaning healthier energy levels . Ensure you consume healthy fats with easily digested proteins such as lean meat or vegetable proteins .
Meal Prioritization People tend to put a focus on dinners or breakfasts being the meal of the day . As an athlete your recovery meal should be your meal of the day . Post exercise meal is critical in aiding the body ’ s recovery process . The type and size of meal will be dependent on the duration and intensity of the exercise session . Depending on your diet take note of how you are feeling when completing the session and fuel yourself accordingly . As an example if you have done a very high intensity session for a long period of time , you might want to consider a higher carbohydrate intake post exercise to assist with glycogen replenishment and blood glucose stabilization . However if you have done a short fairly light training session you could opt for a lower carb meal and put the emphasis on protein and fat . Each person is unique in what they require and you need to experiment to find out what works best for you .
Go Natural Eating fast and processed foods is a sure way to move closer towards health issues . This should be limited as much as possible if not avoided at all costs . Try to eat foods that are more natural and require as little cooking as possible . When cooking food it ’ s always better to cook on lower temperatures for longer periods of time , this will maximize nutrient volume in the food and reduce the risk of burning which in itself also has health issues .
DAILY NUTRITION CONSIDERATIONS | FUEL GUIDE