Nutrition Ignition - David Bryant
Sports Dietitian -Catalyst Dietitian
Summer is upon us, which means the Hotel Rottnest 2019 Port to Pub will be here before we know it.
Accumulating as many base miles in the water now are crucial for ensuring you have the endurance and strength towards the back end of the Port to Pub.
The same goes for nutrition, well kind of...
You see, no amount of supplements (ie the 'one percenters') you take now or in the lead up to Port to Pub will have any benefit to training performance if the foundation of your daily nutrition (99 %'s) is inadequate.
So as you start to increase your weekly training load and km's in the water, also focus on being consistent with your nutrition to maximise your performance, recovery and body composition goals. Keep it simple such as:
• Get your 2 fruit and 5 veg everyday
• Time your carbohydrates pre and post training for performance and recovery
• Spread your protein intake evenly across the day
• Consume 2-3 serves of dairy/day for bone health
• Consume 2-3 serves of lean red meat/week to maintain iron stores
• Consume 2-3 serves of oily fish/week for heart and brain health (and the anti-inflammatory properties too)
• Stay well hydrated, keep your wee on the clearer side
• ENJOY your food, be consistent at least 80% of the time and enjoy the odd treat on a 'sometimes' not 'all the time' basis
Christmas is only one day
It’s the time of year when I am often asked by clients about how to keep training on track over the break, and how to prevent the‘Christmasbulge.’
On diet, the top questions I receive are:
“What should or shouldn’t I eat at Christmas?”
“Should I eat a low carb diet at Christmas?”
“Do spirits have less calories than beer?”
They’re all good questions. First and foremost, though, if you celebrate Christmas, you must just enjoy the day, the food and festivities.
As I often remind clients, the way you look right now is not because of what you ate for Christmas lunch in 2017! That means, eat the crackling, enjoy the pavlova and enjoy a beer or two. It’s a special day for lots of people, where we should eat without guilt knowing it WILL NOT change our body composition.
However, a December/January of Christmas lunches could potentially affect our body composition and training performance goals.
My number tip during this time of year? Avoid the blur. What that means is, look at your social calendar and if you realise you are out two, three or four times in a week, it’s best to approach a couple of these occasions with a sensible frame-of-mind from a food choice perspective.
The‘blur’happens when you just decide to eat and drink whatever you want at occasion after occasion – this will have a compounding affect after a while.
So, avoid the blur, but also enjoy the special occasions too. I certainly will - washed down with a beer and pavlova or two – cheers and merry Christmas!