What To Eat When You’re Training

Want to know what to eat when you are training? Read on to find out exactly what your diet should entail.

Make Sure You Eat Breakfast

It is deemed the most important meal of the day and so it should be. It will set you up for the rest of the day and keep your cravings at bay. Aim for something high in protein and fibre to keep you feeling fuller for longer.

Breakfast Ideas:

Omelette

Scrambled Eggs

Avocado on Toast

Fruit Smoothie

Fruit and Yoghurt

Porridge

Snacking Is Key

Make sure you add some healthy snacks to your diet. This will help you avoid those tempting treats by maintaining your blood sugar levels. It was also keep the body burning calories as it raises your metabolism. Nuts are great snacks as they are high in protein and fibre. Fruit is also a good choice for snacking, especially bananas as they are full of potassium which aids muscle function.

Snack Ideas:

Rice Cakes

Popcorn

Fruit

Nuts

Yoghurt

Whole Wheat Crackers

Carbs Are Important

Contrary to popular belief, you still need carbohydrates for energy, so make sure you add this to your meals too. Wholewheat pasta, brown rice and brown bread are all great sources of carbohydrates and will give you the energy you need to complete your workouts. Potato is also good for adding more carbs to your diet as is Quinoa.

High Carb Meals:

Paella

Pasta Bake

Jacket Potato

Quinoa Bowl

Eat Your Legumes

An often overlooked food category is legumes. This includes beans, lentils and peas and are full of both protein and carbohydrates as well as B vitamins which help boost your metabolism. Try adding peas to your meal or make hummus and carrot sticks as a healthy snack.

Types Of Legumes:

Peas

Chickpeas

Peanuts

Lentils

Beans

Soybeans

Fats Are Essential

Fats are in fact good for you and are essential to a healthy diet as they help your body absorb vital vitamins. Aim to get your fat intake from red meat, olive oil, nuts, avocados and salmon. Limit your saturated fats as it may increase your cholesterol levels and lead to heart disease.

Sources Of Healthy Fat:

Avocados

Olive Oil

Olives

Walnuts

Almonds

Pistachios

Flaxseed

Salmon

Get The Right Amount Of Protein

Of course, we all know protein is vital for muscle development, but do you know exactly how much protein you need? The recommended amount is 1 gram for each pound of body weight if you are wanting to increase muscle mass. Try to eat protein from a variety of different sources rather than just meat, such as nuts, dairy and eggs. Tofu is also a good source of protein as well as heart healthy fats.

Sources of Protein:

Meat

Fish

Milk

Cheese

Eggs

Beans

Tofu

Greek Yoghurt

Cottage Cheese

Broccoli

What To Eat and When

Before a workout, it is best to fuel up on carbs but don’t go too heavy. Make some toast using brown bread and add some sliced banana. After a workout, it is important to get your protein, so opt for some grilled chicken and vegetables.

Stay Hydrated

It is vital that you stay hydrated while training, so make sure you drink plenty of water, especially during a workout. The recommended intake is 2 litres per day.

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