YMCA Healthy Living Magazine Spring 2020 - Page 14

AUTHOR
SIMONE AUSTIN , APD Simone Austin is an Advanced Sports Dietitian who has worked with elite sport for the last 25 years . Simone ’ s book , Eat Like An Athlete is a great resource for people looking to boost their performance and energy through nutrition . Learn more via www . simoneaustin . com . au and follow her on Instagram @ simone _ austin

EXERCISE AND

FEATURE ARTICLE SPRING 2020

EATING

Working out , combined with a nourishing diet , is a powerful tool for us all to live healthy active lives !
Eating to support your workout is a balancing act . You need enough food to fuel and repair , but not too much to leave you sluggish or with unwanted weight gain , particularly if you ’ ve been working from home and sitting down working for most of the day .
Whether you ’ re a casual gym goer , weekend warrior , or athlete – choosing the best diet is about knowing which foods are the most nutritious . These include foods that are less processed and mostly eaten in their natural ( or close to ) form .
This means each meal ( and preferably snacks ) should have the following components :
} Vitamins , minerals and antioxidants : for repair , recovery , immunity and general health . Choose extra virgin olive oil , fruit , legumes , nuts , seeds , vegetables and wholegrains .
} Protein : to build and restore muscle and tissues – through a combination of cheese , fish , lean meats , legumes , milk , nuts ( such as almonds ) and yoghurt .
} Quality carbohydrates : for dietary fibre , energy and B group vitamins used in energy production . Choose fruit and vegetables ( such as potato , legumes and corn ), wholegrains most of the time ( such as brown rice , freekeh , quinoa ) and wholegrain breads and breakfast cereals ( muesli , oats , porridge ).
} Healthy fats : to help absorb nutrients , produce hormones and possibly help reduce inflammation . Choose extra virgin olive oil , almonds and avocados .
If you ’ re an athlete , divide your plate into thirds :
} one third carbohydrate } one third protein } one third vegetables .
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YMCA HEALTHY LIVING MAGAZINE