Posted on by Christie Goyette

Striking the right balance between nutrition and fitness

To celebrate National Fitness Day this year, we’re taking their motto “your health is for life” to heart.

Staying fit and healthy is about so much more than what you do in the gym – it extends to every aspect of your life. And the closer attention you pay to your wellness now, the better you’ll feel as you get older. 

There are three areas in particular that we’re focusing on: mental health, nutrition and recovery, and physical activity. They make up the perfect trifecta to get you on the right track for a lifetime of healthy habits.  

In this post, we’re chatting all things nutrition and recovery. 

Nutrition

A good diet is the foundation for a healthy life. It impacts just about every aspect of your being, such as your energy levels, sleep, and resistance to disease. 

When thinking about nutrition tips for athletes, it’s important to strike the right balance of carbs, protein, and fat. There’s a misconception that cutting out carbs or fat will help you lose weight – restrictive diets may lead to weight loss in the short-term, but they’re not sustainable. The best thing you can do for your health is to include the correct balance of the three macronutrients. (Note that the recommended ratio of carbs to protein to fat varies from person to person. A nutritionist can help you put together a customised plan that works best for you.) 

Carbs
Carbohydrates are the body’s primary form of energy, and they should make up most of your diet. And this food group is much more than grains like bread and rice – fruits and vegetables are carbs too! When it comes to grains, try to go for the whole grain or brown varieties most often as they’re higher in fibre and will keep you full longer. And while the government recommends five servings of fruit and veg a day, that’s the bare minimum. We should really be aiming for 10 a day! 

Protein
Protein is essential for growing your muscles, and protein-rich foods are important for muscle recovery after a tough workout. But don’t overdo it – about 0.75g of protein per kilo of body weight is ideal. Unless you’re a professional bodybuilder, consuming more than that can actually have negative effects. Excellent sources of protein to include in your diet include beans, lentils, tofu, lean chicken and turkey, fish, and eggs. If you’re vegan, veggie, or flexi, many of the meat-free alternatives are also high in protein! 

Fat
Fats help your body absorb vitamins and nutrients, and they keep your hormones regulated. They’re important in a healthy diet, but not all fats are created equal. Try to limit saturated and trans fats – instead, opt for healthy forms of fat like nuts, seeds, avocados, salmon, and high-quality olive oil. Try to limit foods that are high in the bad fats, including processed and red meat, dairy, deep-fried foods, and sugary desserts and baked goods. 

Bonus: Water

It’s not one of the macronutrients, but we can’t talk about nutrition without bringing up water! Staying hydrated helps with digestion and muscle function, and it can also be your secret weapon when it comes to weight management and dieting. Most adults in the UK are chronically dehydrated, so even if you feel like you drink enough water, chances are your body craves more!  

Recovery

Fuelling up before and after a workout is good for your muscles and can help your body recover faster. But try to avoid food within 30 minutes of your workout to prevent stomach cramps or indigestion. In addition to diet, there are several other things you can do to encourage recovery. 

Always stretch before and after a workout to prevent injuries and minimise muscle soreness.
Don’t neglect rest days! These are just as important as your active days, especially if you’re going hard in the gym. However, don’t be sedentary on rest days – still fit in time for light exercise like a walk, yoga, or stretching.
Foam rolling is excellent to prevent muscle soreness. 
Make sure you’re getting enough sleep. A good night’s sleep is important for just about every aspect of your health and is also necessary for your muscles to recover. 
Consider treating yourself to a special recovery service every now and again, such as a massage, cupping, or acupuncture. 

Keep in mind that diet and recovery are very personal and can vary from person to person. If you want help creating a custom nutrition or recovery plan, book a consultation with a trained professional. We have nutritionists and sports recovery experts available right at the Club.