Post-workout nutrition.

When it comes down to what to eat following a training session it really depends on what your fitness aims are. I would class you in 1 of 4 groups:

1. Training for general health and fitness.
2. Training for weight loss and to tone up.
3. Training to gain muscle mass.
4. Training for athletic improvement.

**All groups should be eating loads of vegetables and salad, ideally with every meal, yes even breakfast! Healthy leftovers are the best breakfast. The cereal companies have it drilled into our heads that we need grains to start the day. This is false as they spike insulin and blood sugar levels, leave you hungry after a few hours, and contain little protein, vitamins or minerals.


1. Training for general health and fitness.

A balanced diet is essential for you. A good mix of lean protein, healthy fats and clean carbs is fine for you as your aim isn't to gain muscle or lose weight.

Meal ideas:
- Lean meat with sweet potato and vegetables.
- Whole wheat pasta with vegetable sauce and lean beef mince.
- Chicken stir-fry with egg noodles and vegetables.

2. Training for weight loss.

If you aim is to decrease body fat it is essential to limit fat and carbohydrate intake, this includes after training. A high protein meal straight after training is essential with a small amount of clean carbs and healthy fats. The protein allows your body to rebuild muscle tissue and recover for the next session. The healthy fats are necessary for a number of functions in the body including cell repair and lowering cholesterol. You will receive all the carbs you need from fresh vegetables. Carbs provide energy for the above functions to occur. A protein shake post training with no/low carbs is a great idea to aid recovery and build muscle tissue.

Some meal ideas include:
-Tuna or salmon salad with avacado and almonds.
- Lean chicken breast with vegetables.
- Lean lamb steak with sweet potato and vegetables.

As fruits are high in fructose, sugar, limit your fruit intake as this is just more carbs that your body will use as energy, instead of the fat you are wanting to burn. Fruits do contain essential vitamins and minerals so 1 piece a day is ok along with a multi-vitamin supplement.

3. Training to gain muscle mass.

If this is your aim then eat away, but stay healthy! You need lots of quality protein (minimum 2g of protein per kg of body weight per day) to rebuild muscle and clean carbs to provide energy for recovery and muscle building ASAP after training, within 30 mins if possible is ideal.  You need more carbs than someone wanting to lose weight as you are wanting to gain muscle mass and this wont occur if your heavily restricting carbs. Avoid unhealthy fats and refined sugars but still eat ample good fats, as they are essential for many functions in the body. Have a protein shake before, during and after training, preferably one containing whey protein and branched chain amino acids (bcaa's) to aid and speed up muscle building and recovery.

Meal ideas:
-Lean chicken/port/steak with brown rice and vegetables.
- Lean meat with sweet potato and vegetables.
- Tuna or salmon salad sandwich on wholemeal bread.
- For a quick snack - Protein shake, a banana and a handful of almonds.


4. Training for athletic performance.

You need a similar diet as someone looking to build muscle mass. You need quality protein to recover from training and rebuild muscle tissue and you need clean carbs to restore glycogen stores following training. Also, do not skimp on healthy fats. See above for meal ideas. Athletes involved in heavy endurance training can afford more fats and carbs as their aim is recovery and ample energy to train and compete. Do not cut carbs if you are NOT looking to lose weight! You need energy to train, compete and recover.


ENERGY SOURCES

Protein- Lean meats, fish, nuts, eggs.
Clean carbohydrates- Brown rice, wholemeal breads and pastas, vegetables, potatoes, sweet potatoes, fruit (contains high amounts of sugar).
Healthy fats- Nuts, avacados, seeds, fish.

No matter what your fitness goals are try to eat a meal within 30mins of training to maximise recovery and muscle uptake of protein and glycogen. Also a protein shake is a great way for your body to get fast digesting protein  following a workout.