ENERGY FITNESS

About Anna

 

Anna is qualified nutritionist and sport nutritionist. Her passion for healthy eating led her on a journey to study the subject of nutrition in great detail. Anna keeps up to date with the latest nutritional research, and is always on the look out to enhance her knowledge.

 

Anna consults with clients on a one-to-one basis and designs  nutritional programs for them.

 

 

80/20 rule applies to weight loss. 80% is diet,20% is excercise. You need to work out 4-6 times a week.

 

 

Excercise is a part of a healthy lifestyle. Food is the source of energy required not only for excercise but all other functions of the body. Good nutrition is balanced nutrition. Physical fitness does not mean nutritional health.

 

 

Exercise Nutrition - Pre, Post and During

Pre Exercise Nutrition

The pre competition meal is an important meals. How long before the exercise to eat is a key point to consider. Depending on the sport and level, you may have different food requirements.

In general, the pre-exercise meal that is taken a 2 hours before the session and should be based on carbohydrate-rich foods. Although research suggests that the type of carbohydrate eaten (low, moderate or high GI) does not influence the athletes performance.  The aim of the pre-exercise meal is to top up the glycogen stores in the muscles and the liver for fuel usage during exercise.

Most active people need not be concerned with carbohydrate loading.  Instead, the focus should be on eating enough carbohydrate on a daily routine basis. The intestines should feel comfortable during exercise, i.e. not full and not hungry.

If consuming a large meal, time is needed for digestion, therefore, it is important to have it 3-4 hours before exercise. If the meal is smaller, try 1-2 hours prior. High-carbohydrate, low-fat foods are the best fuel source. Carbohydrate is broken down directly to glucose, the fuel the body will use. Fat will slow digestion, taking longer for the food to be absorbed and leaving you feeling full and uncomfortable.

During Exercise Nutrition

Replacing both fluid and carbohydrate during exercise is important. And it is during exercise that the types of carbohydrates ingested are very important. During exercise, you rely primarily on your pre-existing glycogen and fat stores. Most exercise does not use up these glycogen stores, so eating carbohydrates during the activity usually is not necessary. But for some intensely active exercising individuals and competitive athletes, (marathon for example) eating or drinking carbohydrates during exercise certainly helps maintain their blood glucose and energy levels.

Usually, there is no need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes and is intensive and continuous. When this happens, drinking a sports drink or another drink with some sugar in it will fuel and hydrate the muscles being exercised.

Mixing no more than 3 teaspoon of sugar, 1/4 teaspoon of salt and some flavouring (lemon juice/ ruit squash) in 8 ounces of water can make a reasonably effective sports drink that is easy to create.

Post Exercise Nutrition

Replacing lost fuel and fluids after exercise can be very important in your recovery and preparation for the next training.

If the exercise was strenuous and lasted a long time, glycogen stores may well need refuelling. Consuming foods and drinks high in carbohydrates right after exercise will replenish glycogen stores quickly by increasing glycogen synthesis if they have become low after exercising.

 

 

So before you start ask yourself a few questions; do you tick these boxes?
1. Do I make time for meals?
2. Do I eat carbohydrates in moderation and have balanced blood sugar?
3. Do I eat enought proteins  (on average 0.8g of protein per kg body weight per day; 1.4-1.8g for strengh training)?
4. Do I eat 5 to 7 servings of fruit and vegetables per day?
5. Do I drink sufficient water?
6. Do I have variety and seasonal foods in my diet?
7. Do I get enough sleep?
 

 

 

Free fitness Tips

Free Fitness Tips | Free, Impartial Fitness Advice

 

Fitnesspal Calorie Counter

https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=pl

 

Endomondo

https://play.google.com/store/apps/details?id=com.endomondo.android&hl=pl

 

 

Whatever your nutritional needs, contact Anna for a consultation.

 

***Special Offer*** for customers from my fitness classes: Nutrition Consultation for only £35

 

 

Check FOOD DETECTIVE page for details about food intolerance testing.