Nutrition
Nutritional Necessities By Candice De Mendonca
There ’ s a lot of advice out there when it comes to nutrition , but keeping these 10 basic tips in mind at all times will go a long way to ensuring you lead a healthy lifestyle .
1 Purposeful Eating
Have a clear purpose or reasoning behind your food choices , whether it ’ s fuelling your workouts with a pre-workout snack or replenishing nutrients with a post-workout meal . Understanding the role of nutrition in supporting your fitness goals can help you make informed dietary decisions .
2 Electrolyte Balance
Adding Himalayan salt to your water during workouts can help replenish lost minerals and maintain electrolyte balance , especially during intense or prolonged exercise sessions .
3 Colourful Variety
Aim to include a diverse array of colourful fruits and vegetables in your diet . The vibrant colours indicate a rich variety of vitamins , minerals and antioxidants , supporting overall health and wellbeing .
4 Muscle versus Fat
Dispel the myth that muscle weighs more than fat . While a kilogram of muscle and a kilogram of fat weigh the same , muscle is denser and takes up less space in the body . Focus on body composition changes rather than just weight-loss .
5 Focus Beyond the Scale
Instead of fixating solely on the number on the scale , pay attention to other measures of progress , such as body measurements , how your clothes fit , and improvements in strength and endurance .
6 Supplement Where Needed
Supplements should complement a well-rounded diet and address specific nutritional deficiencies or performance needs . For example , in my experience , many people , including athletes , have magnesium and iron deficiencies . Focus on meeting your nutritional requirements through whole foods before considering supplementation .
7 Caloric Balance
Prioritise achieving a balance of calories from macronutrients ( carbohydrates , proteins and fats ) and micronutrients ( vitamins and minerals ) before delving into more complex dietary strategies , like nutrient timing .
8 Moderation and Flexibility
Allow yourself occasional indulgences with a moderation meal . I don ’ t believe in cheat meals once a week to satisfy cravings and prevent feelings of deprivation , and the connotations associated with such ‘ cheating ,’ because what or who are you cheating on ?. Practicing moderation rather than strict deprivation promotes a sustainable approach to nutrition , because honestly , having a cheeseburger and fries once a week is way better than an eating disorder . Don ’ t deprive … thrive . Moderation is key .
Bonus Tip : Eat and Run
When you begin a run , you should feel neither starved nor stuffed , so you don ’ t want to eat immediately before running , because it could lead to cramping , side stitches or the ‘ runs ,’ but running on an empty stomach may mean you start already drained of energy and feeling exhausted . As a general rule , the experts recommend a light meal about one and a half to two hours before you start running , or a small snack 30 minutes to an hour before running .
If you eat a big meal , you should wait at least two hours before running . This is especially true if you eat foods that take a long time to digest , such as greasy , fatty or fried foods , though it ’ s best to avoid these altogether before running . If you eat something smaller , you should be fine to run about an hour after you eat , depending on your meal choice , but everyone ’ s digestive system is different , so it ’ s best to experiment during training runs to see what works best for you .
9 Minimise Processed Foods
Opt for whole , minimally processed foods whenever possible , as they tend to be higher in nutrients and lower in added sugars , unhealthy fats and artificial ingredients , but also remember one healthy meal won ’ t make you healthy , and one unhealthy meal won ’ t make you unhealthy . Again , it ’ s about moderation !
10 Mindful Alcohol Consumption
While alcohol may have certain effects on the body , it can also interfere with nutrient-absorption and overall health . Limit alcohol consumption and be mindful of its impact on your nutritional goals and wellbeing . Prioritise hydration and moderation ( that word again ) when consuming alcoholic beverages .
Candice De Mendonca is a personal trainer and sports nutritionist from Johannesburg . At school she earned SA colours for cross country , as well as provincial colours for athletics , hockey and swimming , then completed a degree in sports development , qualified as a personal trainer and sports masseuse , and went on to study sports nutrition as well . Today she has her own meal prep brand called GI Jane ( low-GI food , hence the name ). More info at https :// thefitnesshybrid . com .
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