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.
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

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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

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Prolonged Fasting for Health & Longevity

Hunter Bennett Throughout history, there has been one thing sought above all others. Something that has constantly re-appeared in a variety of different stories, religions, and mythologies. A thing that many have looked for, and none have found. Eternal life. Whether it be the fountain of youth, the philosophers stone, of the elixir of life,

Man lifting kettlebell

Intermittent Fasting For Weight Management & Health

Hunter Bennett Every single week there seems to be some brand new diet on the health scene that promises the world. In the end, it delivers very little. When a way of eating really sticks around, we start to take notice. Enter intermittent fasting. What is intermittent fasting? To put it simply, intermittent fasting describes

man stretching on a log

The Ketogenic Diet: How It Affects Athletic Performance

Hunter Bennett Every week a new way of eating hits the mainstream media. They are often described as a way to improve health and promote fat loss quickly and easily. Many of these diets are merely fads that have shown little value when finally placed under scrutiny by high-quality researchers. Which is why the ketogenic diet

Woman cutting a pear in her kitchen

Canadian Food Guide- A Dietary Guideline

Hunter Bennett The Canadian government made some rather large changes to their dietary guidelines. Like, some really large changes. These changes have created quite the stir across the health industry. Some professionals applauding them, others are going as far as to suggest that they will accelerate the nation’s growing obesity epidemic. So with all this controversy,

The word keto spelled with food

The Effects of Exercising On a High Fat Diet

Hunter Bennett When it comes to diet, there is an incredible amount of information out there – but unfortunately, most of it is somewhat conflicting. There are certain individuals who swear by a high carbohydrate diet, while others will state that adhering to a paleo way of eating is not only the best for health,

Woman doing a pull up

Resistance Training & Protein Supplements: What You Need to Know

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Timmons James (UNIVERSITY COLLEGE DUBLIN, IRELAND). Protein supplementation is an intensively studied, reliable manner to augment increases in muscle mass that occur with training and speed recovery. Its potential to improve muscle strength and

FODMAP and exercise

FODMAPS and Exercise

Dayton Kelly FODMAPs: A culprit in exercise-induced gastrointestinal distress and an explanation for athlete adoption of gluten-free diets This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Dana Lis (University of California, US). You may have reached this article from a preceding one on gluten-free

Nitrate Vegetable Supplementation

Can Nitrate Rich Vegetables Boost Your Endurance?

Dayton Kelly             This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Cindy Van Der Avoort (Han University of Applied Sciences, Maastricht University Medical Center+, Netherlands).             At the 2017 European Sports Science Conference, the ergogenic effects of nitrate supplementation saw a great deal of

Gluten Free Diest and Exercise

Gluten-Free Diet and Exercise

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Dana Lis (University of California, US). Going gluten-free has become a sensationalized diet plan that many people and increasingly, athletes, have adopted (Lis D. M., Stellingwerff, Shing, Ahuja, & Fell, 2015). In fact, 41%