With the holiday season behind us, 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 from the experts at F45. Like you, we are happy that Singapore Fitness Studios are ready to welcome members back. After all, it finally gives us the option to ditch those workouts at home. But jump-starting your gym goals is only one aspect of fitness.
You also need to stay accountable with a proper nutritional routine. Thanks to the nutrition experts at F45, we’ve put together an essential nutrition guide that will help you maximize your workouts. Not only will these F45-approved tips help you improve your workouts, they’ll also boost your long-term health goals.
Whether it’s eating well, eating well, and more, this nutrition guide will provide you with the necessary steps you need to take to achieve your fitness and health goals. Nutritionist and F45 spokesperson Kim Bowman shows us how.
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Small changes in your diet can have a big impact on any fitness journey. When it comes to carbs, avoid processed foods. Processed carbohydrates, including white rice, white bread, and baked goods made with white flour, have been stripped of their fiber and overall nutrient density during processing.
Instead, opt for fiber-rich whole-grain foods like rolled oats, brown rice, quinoa, and multigrain bread. These foods provide the fiber needed in our diet to slow digestion and maintain the feeling of satiety while promoting the elimination of waste and toxins in the body.
Whole grain complex carbs are high in fiber, providing greater overall nutritional value and sustained energy without inducing rapid blood sugar changes that typically occur with processed carbs. Plus, fiber-rich whole-grain carbs are an ideal post-workout food to replenish lost energy stores and aid recovery.
Processed carbs 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 comfort foods occasionally, it’s important to pay attention to carbohydrate size. portions and meal times.
Avoiding processed carbs in the morning is key to keeping blood sugar stable throughout the day to avoid “sugar crashes” and cravings in the afternoon or evening. Morning carbs should be low glycemic, consisting mostly of whole grains and vegetables in combination with quality proteins (eggs, nuts, legumes) that promote satiety and prevent cravings.
High glycemic carbohydrates such as dried fruit are best after workouts to replenish lost energy stores and improve recovery. In addition to considering portion sizes and meal times, regular hydration throughout the day is essential to regulate portion sizes and reduce cravings. Drink a glass of water before or with each meal plus during and after training to avoid dehydration which can lead to sugar cravings.
Proteins and carbohydrates go hand in hand
The combination of quality complex carbohydrates and protein provides a constant source of energy throughout the day, essential to stimulate the feeling of satiety. 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 promoting development lean muscle mass. Try a post-workout snack that includes an apple topped with nut butter or a heartier 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 key to maximizing energy during workouts and supporting post-workout recovery. Cutting out carbohydrates for long periods of time can limit our ability to achieve high intensity levels during interval training (HIIT), often leading to training plateaus or feelings of fatigue.
The key to carb intake is to choose quality complex carbs over processed forms while taking mealtimes into consideration (pre- or post-workout). Reducing carbohydrates completely is counterproductive to our training goals because we need quality sources to maximize energy, promote efficient recovery, and achieve overall elite performance.
Kim Bowman is a certified sports nutritionist, former National Athlete and two-time Olympic Trials qualifier.
This article was first published on Augustman Singapore.
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