nicole carter's fun fitness: brief nutrition guide
· Eat every 2 ½ to 3 hrs, having breakfast, mid morning snack, lunch, mid afternoon snack, dinner and a light supper. this is especially important when training on a regular basis as it helps to maintain a good level of energy throughout the day and will prevent fatigue. Make sure you eat at least an hour before exercising, 2 if it’s high impact e.g. running / BTS cardio workouts/ Dance fusion / swimming/ boxing / sex!
· Drink water regularly to prevent dehydration unless training for the marathon d sable in which case consider becoming a camel too! A sweet after exercise drink is recommended, make it 2/3 fruit juice and 1/3 water and eat a meal within an hour of exercising.
· Good midmorning, afternoon and supper snacks are fresh or dried fruit / veg e.g. cherries, unsulphered apricots, raisins / sultanas, dates ( without glucose coating ), carrot / courgette sticks, muesli, rice crispies, rice milk, flapjacks, oatcakes, cereal / granola bars ( see recipe). Keep a supply of of dried fruit and nuts in each bag you own and in the pocket of every jacket you wear, they will not spoil if kept sealed after use and will always be available for when you need a nibble!!
· The glycemic index ( GI ) is a useful guide to find foods that provide an even amount of energy throughout the day, low to medium GI foods and complex carbohydrates encourage the body to release the energy from food slowly and evenly thus preventing an energy “high” that soon becomes a “low” which happens when high GI or simple carbohydrate foods are consumed. Homemade full cream free range and organic egg custurd is also flaming luvly!!
· Examples of low and medium GI foods are: oats, wholewheat, wholegrains, brown rice, millet, fructose ( fruit sugar which can be used as ordinary sugar but is lower on the GI scale ), rye bread, beans pulses, most fruit and veg. E.g. dragon fruit, papaya, fresh sweetcorn on the cob, Shetland black potatoes, shallots, Brussels sprouts, cabbage, broccoli.
· Fresh fruit and vegetables also provide essential vitamins, minerals and fibre, which helps the body digest food more easily.
· Some fats lipids are essential, are one of the recognised macronutrients and contain both “ good “ and “ bad “ cholesterol. There is the theory that adipose tissue should be re-classified as an organ as it is such an important part of the body’s energy supply. We evolved on fat, gristle, marrow from bones, cream, butter, cheese, offal, and skin especially crispy basted skin!! Some key physiological functions are: formation of cell membranes, synthesis of steroid hormones ( including the sex hormones testosterone and oestrogen), they assist in the regulation of enzymes, transportation, storage and utilisation of fat soluble vitamins A, D, E, K, they are the main component of the central nervous system and spinal cord, they also act as a fuel source during lower intensity workouts.
please let me know what you think!!