With the gyms reopening, now is the time to get back on track with your fitness goals. You can also make those workouts count with this essential nutrition guide provided by the experts at F45. Like you, we are happy that Singapore fitness studios are ready to welcome members again. After all, it finally gives us the chance to give up those workouts at home. But starting your gym goals is only one aspect of fitness.
You also need to stay responsible with a proper nutrition routine. Thanks to the nutrition experts at F45, we’ve put together an essential nutritional guide to help you get the most out of your workouts. Not only will these F45 approved tips help improve your workouts, but they’ll also boost your long-term health goals.
From the right diet to the right portioning and more, this nutrition guide will provide you with the steps you need to take to reach your fitness and health goals. Nutritionist and spokesperson for F45, Kim Bowman shows us how.
Try food swaps
Small changes in your diet can have a big impact on any fitness journey. When it comes to carbohydrates, avoid processed foods. Processed carbohydrates, including white rice, white bread, and white flour baked goods, were stripped of their fiber and overall nutrient density during processing.
Instead, opt for whole grain foods that are high in fiber, such as oatmeal, brown rice, quinoa, and multigrain bread. These foods provide the fiber needed in our diet to slow digestion and maintain a feeling of fullness while helping to eliminate wastes and toxins in the body.
Whole-grain complex carbohydrates are high in fiber, providing greater overall nutritional value and sustained energy without inducing the rapid blood sugar changes that typically occur with processed carbohydrates. Plus, fiber-rich whole-grain carbohydrates are a great post-workout food for replenishing lost energy stores and helping with recovery.
Processed carbohydrates often contain “added or refined sugar,” making them a common source of comfort food. While the majority of carbohydrate intake should come from complex, unprocessed sources (whole grains, fruits, vegetables), when indulging in occasional comfort foods, it is important to pay attention to the size of the foods. portions and at mealtimes.
Avoiding processed carbohydrates in the morning is essential to maintaining stable blood sugar levels throughout the day to avoid “sugar shots” and cravings in the afternoon or evening. Carbohydrates in the morning should be low glycemic, made up mostly of whole grains and vegetables in combination with quality proteins (eggs, nuts, legumes) that promote satiety and prevent cravings.
High glycemic index carbohydrates such as dried fruit are best after workouts for replenishing lost energy stores and improving recovery. In addition to being mindful of portion sizes and meal times, regular hydration throughout the day is essential for regulating portion sizes and reducing food cravings. Drink a glass of water before or with each additional meal during and after training to avoid dehydration which can cause sugar cravings.
Protein and carbohydrates go hand in hand
The combination of quality complex carbohydrates and protein provides a constant source of energy throughout the day, which is essential for increasing feelings of fullness. Adding a quality protein source to our meals, such as nuts or seeds, eggs, fish or turkey, helps promote weight loss by increasing satiety, boosting metabolism, and increasing weight loss. promoting the development of lean muscle mass. Try a post-workout snack that includes an apple topped with nut butter or a bigger meal like a chicken salad with beans and veggies!
If you’re a HIIT fanatic, carbs are your new best friend
When it comes to high intensity training, quality carbohydrates are essential for maximizing energy during workouts and supporting post-workout recovery. Cutting carbs for long periods of time can limit our ability to achieve a high intensity level during interval training (HIIT) often leading to workout plateaus or feelings of fatigue.
The key to carbohydrate consumption is to choose quality, complex carbohydrates over processed forms while considering when to eat (before or after training). Cutting back on carbohydrates completely is counterproductive to our training goals, as we need quality sources to maximize energy, promote efficient recovery, and achieve elite overall performance.
Kim Bowman is a certified sports nutritionist, former national athlete and two-time Olympic trials qualifier.