NUTRIENT

TIMING

  

 

RESISTANCE TRAINING

BENEFITS (PRE & INTRA)

 

Significantly increases strength by 22 - 30% compared to non supplementation. Pre-exercise & intra protein ingestion prevents negative muscle breakdown for energy and increases protein synthesis (leading to muscle maintenance & growth). 

30-40g Carbs
(HI GI)
40g Protein 
L-Leucine 5 - 10g (BCAA)
40-50g throughout training
(HI GI LIQUID FORM)
L-Leucine 5-10g (BCAA)

BENEFITS (POST)

 

Resistance training stimulates protein synthesis but also stimulates protein breakdown, resulting in an overall negative protein balance after exercise. To prevent negative protein balance and restore glycogen levels, correct nutrient intake must be consumed post resistance training. 

40-50g Fast digesting protein

Whey Protein / Vegan Protein / Isolate 

30 MINS

POST

5-10g BCAA
1g/kg bodyweight single carb (HI GI)
40 -50g Protein
(Solid or liquid)
40-50g Carb meal (single carb based HI GI)
 

BENEFITS (PRE)

 

Optimise endurance performance by 20%

LIGHT TRAINING
(LOW INTENSITY)
1 HOUR
5-7g Carbs / KG Bodyweight 
HEAVY TRAINING
(LOW INTENSITY)
2-4 HOURS
8-10g Carbs/KG Bodyweight 
DAILY

OR, at least 5 sessions a week

Including warm ups & cool downs

10 - 30 SECONDS

Total Body

BENEFITS

 

Helps to reduce the risk of injury from training. Can include activities such as yoga and Pilates.

Can enhance mental wellbeing through relaxation and proper breathing.

10 - 20 MINUTES

Take time out to stretch throughout the day 

STATIC STRETCH

OR, Dynamic stretches

6-8 glasses of water

Male: 2500kcal Female: 2000kcal 

Just over a third of: Potatoes, bread, rice, pasta - carbohydrates:

Choose wholegrain or higher fibre versions with less added fat, salt & sugar

Eat at least 5 portions of a variety of fruit & veg a day

Dairy & alternatives: Choose lower fat & lower sugar options 

Oils & Spreads: Choose unsaturated oils and use in small amounts 

Beans, pules, fish, eggs, meat:

Eat more beans & pulses, 2 portions of sustainably sourced fish per week, one oily. Eat less red and processed meat

The Eatwell guide shows what kind of foods you should eat, and in what proportions, to have a healthy and balanced diet and more sustainable food. This includes everything you eat and drink during the day.

References

‘The Balance of Good Health’, was launched in 1994. It was revised and named ‘The eatwell plate’ in 2007.

The most recent model, the Eatwell Guide, was published in March 2016.

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