GET FIT
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).
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)
BENEFITS (PRE)
Optimise endurance performance by 20%
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.
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.
