You’ve made your first batch of delicious, nutritious, warming bone broth. You’ve divided it up into smaller portions, ready to be used for… um. Okay so you don’t know what to use your bone broth in. That’s okay, because I’m here to help (Georgia saves the day yet again!).
Taking your health back into your own hands is an achievement on its own. For whatever reason, you have decided that you should ditch the dirty habits and start working on yourself inside and out, and that is amazing!
Getting started can be the hardest part… there are so many little things that go through your head like do you need to do a diet? Can you really live without three coffee’s a day or even worse, chocolate? Its winter and no one wants to get out of bed early to exercise when its stupidly cold, so how am I meant to?!
Recognising and moving past these mental barriers is one part of the journey which can be challenging but it’s also so exciting once you’ve got a little inspiration behind you. Personally, one thing that I find that helps get me motivated is the excitement of trying new healthy recipes or other health-related things. Something that I have found that helps with this when I’m feeling a little lacking in the excitement department is the Inside Out boxes.
Winter is upon us and finding motivation to exercise seems to get that little bit more difficult. Focusing on nutrition based around your exercise routine can help boost your energy levels and improve muscle gains. As a nutrition student who enjoys both weight and cardio training I often get asked what are the best foods to eat around exercise and should the kind of food you eat change depending on your type of training? This post is going to focus on some handy nutrition tips for weights training, to ensure you’re getting adequate nutrients for optimal benefits.
Before Your Workout
Pre-exercise meals vary depending on what type of exercise you’re doing and how long you’ll be on the move for. A good general tip is to make sure you include carbohydrate in your main meal 3-4 hours before your workout. For example, a breakfast of oats topped with sliced banana and a teaspoon of honey, or a whole-meal salad sandwich for lunch. Follow this with a light snack such as a piece of fruit and some raw nuts about one hour before you exercise. These steps ensure you have adequate energy to use while exercising and help delay the onset of fatigue.
Side note: Currently there’s no strong research to suggest that consuming protein before a resistance training session will aid improvement of muscle growth.
During Your Workout
Generally, if your weights session lasts under one hour there’s no need to refuel during training, but it is important to keep your water intake to avoid dehydration. For endurance events, (1-3hours) 30-60g of carbohydrate should be consumed for each hour of exercise, this can be consumed in the form of a 500-600mL standard sports drink such as Gatorade or 11/2 – 2 sports gels (60-70% Carbohydrate) or even 50g of jelly beans.
After Your Workout
Following a weights session consumption of protein containing amino acids stimulates muscle protein synthesis (MPS) and reduces muscle protein breakdown, assisting with muscular hypertrophy (muscle growth). While protein intake is vital to muscle growth there are a few factors to consider when selecting your timing, type and amount of post workout protein.