Nutrition

The demands of training and the requirements of our sport means that we need to be more conscious of what we are eating, and perhaps more importantly, how much we are eating. Nutrition plays a key role in maximizing the training benefits and recovery of athletes at any level.
Woman cutting a pear in her kitchen

Exercise & Nutrition

Exercise intensity and duration are dependent on the levels of glucose your body has readily available. The intensity and duration also influence muscle glycogen use; the higher the intensity and the longer the session the faster glycogen and glucose are depleted.

A good nutritional plan for any athlete should include amounts of carbohydrates and protein. Carbs during the day’s prior to exercise has shown to maintain muscle glycogen and improve performance. Carbohydrate and protein combination was found to be the most beneficial for those with limited recovery time or those on a ketogenic diet.

Important Thing to Keep in Mind for Your Exercise Nutrition Plan

  1. Stay hydrated- Dehydration while working out will inhibit success and gains.
  2. An effective plan can have serious benefits including improved cardiovascular health, increased strength, improvements in blood pressure, and improved overall body composition.
  3. The best pre and post nutrition plans work when they boost energy for exercise and in your life overall, as well as results.
  4. Nutritional needs vary by individual and by workout plan. There are pre and post workout plans that cater to the “average” individual or athlete to achieve general gains and improvements.
    Anti-inflammatory diet
  5. Pre-Workout Meal Plan: Three to four hours before a HIIT workout, plan on moderate-to-high carbohydrate intake, and a moderately high intake of protein. Examples would be dried fruit, trail mix, and nuts, a Greek-yogurt smoothie with fruit in it, cottage cheese with trail mix or nuts, peanut butter with banana, or whole-wheat/grain toast with peanut butter.
  6. Post-workout Meal Plan: Within an hour of your HIIT workout, consume a snack that is high in carbohydrates.  Your post-workout meal plan is not dissimilar to your pre-workout meal plan. Make sure your intake is moderate to high in carbohydrates and moderate to high in protein. Avocados or guacamole with pita, pita and hummus, whole grain toast with peanut butter and banana, fruit, cheese, and crackers, or cereal that is high in carbohydrates with fruit and soy milk.
Metabolic

Metabolic Flexibility: The Key to Unlocking your Health

Over the last few decades, our health has declined at a rapid rate. Despite living in a time where we have access to more health information than ever before, we are struggling to initiate long-term health change. As a result, the incidence of obesity, cardiovascular disease, diabetes, sarcopenia, and pretty much any other disease you

Meat

The Truth About Red Meat Consumption

Over the last few decades, we have seen dietary guidelines change drastically in an attempt to better meet the health needs of the population. While many of these changes have been obvious (eat more vegetables, for example), some have not – with one change being questioned above all others. Yep, you guessed it – a

Brain health and nutrition

The Importance of Nutrition on Brain Health

What you put into your body is damn important. I mean, without providing your body with all nutrients it needs to thrive, you can expect to see declines in physical health, emotional wellbeing, and even strength and function. As such, there is a very obvious reason as to why diet has been linked to so

Kale

The Ingredient in Kale That May Promote Longevity

Kale has fast become one of the most talked-about foods in the health industry, with many people going as far as to describe it as a superfood. But to be honest, I was always a little skeptical – I mean, it’s just a green leaf, right? Or at least, that’s what I used to think.

Woman athlete drinking coffee overlooking water

Caffeine May Help or Hinder Athletic Performance

Most people have heard that caffeine enhances athletic performance, in fact, current guidelines recommend ingesting 3-9mg/kg 60 minutes prior to exercise. However, if you have ever tried it for yourself you might have found that the effects are negligible for you whereas your friend is able to exercise harder for a longer period of time.

A Group of runners running in a running race

Can Intermittent Fasting and Exercise Prevent Cancer?

It could easily be argued that we are living in the best time in human history. In fact, many would state that it cannot really be argued – it is simply a fact. And really, you can see why. Global poverty is steadily declining, we have everything we could ever want at the touch of

Box full of vegetables.

How Long Does It Take To Reverse The Effects Of A Bad Diet?

Hunter Bennett You know that eating a good diet is important. But did you know that is one of the most important things you can do for your body, period? Well, it is. See, your diet can influence nearly every aspect of your health. It can impact your risk of developing heart disease and diabetes,

Woman eating chocolate bar.

Does Dark Chocolate Aid In Muscle Recovery?

Hunter Bennett What do exercise enthusiasts, elite athletes, and weekend warriors all have in common? They all exercise hard. This means that to get the best results from their training, they need to make certain that they recover appropriately. This often means making sure their diet is on point, getting massages if needed, and diving

People eating burgers

Processed vs. Unprocessed Foods

Hunter Bennett Over the last few years, we have seen a bit of a change in what many people would consider being a ‘healthy’ diet. This has revolved around moving away from bread, grains, and cereals, towards an increase in consumption of whole foods, such as meats, fruits, and vegetables. With this has come a

Man lifting weights

Regaining Homeostasis With Diet & Exercise

Hunter Bennett In scientific literature, health is often defined as a state of complete physical, mental, and social well-being – and not simply the absence of disease or infirmity. With this in mind, health is a state of optimal balance that ensures the individual can manage every aspect of their life effectively, without the disease,

men and women lifting weights in a gym

Fasted Weight Training: Does It Help With Fat Loss?

Hunter Bennett The last few years have seen the health and fitness landscape evolve in leaps and bounds. We have seen heavy strength training (and the many health benefits associated) introduced to the masses. We have realized that low-intensity cardio may not be the most effective option to boost health and enhance fat loss. And

man asleep on a bed with white sheets

How Intermittent Fasting Affects Sleep

Hunter Bennett Intermittent fasting has fast become one of the most popular dietary trends of this century. Suggested to improve health and enhance fat loss, it has been adopted by people across the globe – and often with great success, I should add. However, what is discussed less often is the impact that intermittent fasting