Many athletes may fuel their bodies with refined carbohydrates, consuming too many empty calories which lack essential nutrients. They consume some protein but the optimal amount they require is unclear and although they will cut back on saturated fat they may be missing the intake of essential fats.

The first areas which need to be addressed are to ensure that blood sugar levels are stable and every meal consists of healthy fat, fibre and lean protein.

Blood sugar fluctuates every three hours, for athletes it is important to never go hungry and thirsty, ensure that you have planned snacks and spread your meals throughout the day. Try having a smaller breakfast and have the remainder mid morning, do the same for lunch and dinner, you will consume the same calories but less energy deficit and enhanced performance. Large meals will cause more insulin to be released and could lead to a sharper fall in blood sugar and leave you tired with low energy.

It is also of vital importance that you listen to your body. Through keeping a food log every 7-10 days note why, when and what you are eating. Do this five times and you will become an instinctual eater rather than just eating for eating’s sake.

Exercise has two effects on nutrient requirements: it increases the rate of energy usage and increases sweating, if there is not enough energy consumption it will have a negative impact on the body and on performance. That is where restricting calories come into play when trying to loose body fat. Although you may be loosing weight on the scales, you will also be loosing lean muscle mass because the body is compensating and needs to get energy supplies from somewhere.

Weight loss of one to two pounds per week is safe and realistic and won’t have a negative impact on you training.

Eating real food may take time and preparation but will deliver results!

If you are not getting results from training program, a diet overhaul may just be the ticket to help you achieve the results you are working so hard for. Get in touch to find out if we could help.

Kate Cook helps people deal with their diet, digestion and stress.
Contact 0845 0502442 or kate@thenutritioncoach.co.uk http://thenutritioncoach.co.uk/contact-the-nutrition-coach.php”>

If you’re like me you will be seeing the land of routine and deadlines looming large on the horizon.  The eternal juggling of ferrying various children to rugby training, football training, tennis coaching, piano lessons, drum lessons, karate and swimming to name but a few.  Let alone just getting them to school each day!  I’m all for children experiencing every opportunity possible BUT do they become so tired and overwhelmed that basic home family together time becomes fraught with the tension of unfinished homework and snatched food here and there to fill in the gaps?  Let’s not forget that they are also still growing and developing!  With this level of activity it’s all too easy to fall into the habit of cereals, sandwiches, toast and pasta.  All easy to prepare at short notice – (especially when all their mates descend as well!) but it can become a quick carb fix that gives them a short term energy boost followed by low blood sugar and fatigue.

Most children of this age group that I see are not eating anywhere near enough protein so the ONE recommendation I can make here as a starting point for the good health of your ‘youth’ to get that protein going.  Eggs for breakfast – scrambled eggs has to be the fastest food going.  If it needs to be pasta with tomato sauce – fine but add a grilled chicken breast or salmon fillet on top with a large side salad.

Do contact one of The Nutrition Coach team for the next most important  FIVE  recommendations on how to help your ever growing family have the best of health for all they wish to achieve.

Good luck with that juggling and remember to look after your own nutrition so you have the energy to pick up the pieces!

Contact us to make an appointment for a consultation at one of our London nutrition clinics.

Hilary

Welcome to The Nutrition Coach Blog; your resource for news and opinion on matters related to health, nutrition and vitality.

Find out more about the team at The Nutrition Coach:

Kate Cook
Kim Porter
Sanna Anderson
Julia Alderman
Hilary Davies