What are the benefits of exercise?

  • Improves sleep
  • Improves glucose regulation
  • Increases muscle mass and strength
  • Improves immunity
  • Helps to reduce blood pressure
  • Improves your cardiovascular health
  • Can help manage stress
  • Aids weight loss via improved glucose uptake in the muscles (less fat storage)
  • Strengthens our bones and joins
  • Improves digestive function

“Exercise results, are amplified when we eat a clean, healthy diet focusing on specific nutrient needs” Coach EM

General Dietary Guidelines

  • Consume a wide variety of vegetables.
  • Focus on potassium (banana, salmon) and magnesium (leafy green vegetables) to stabilize energy, prevent cramps, and aid proper functioning of the muscles.
  • Consume 0.8-1.0g/kg of protein per day (moderate levels of exercise) and 1.2-1.7g/kg of protein per day for high intensity training.
  • Carbohydrates to refuel within 2 hours after your training session. Best sources include, sweet potato, parsnip, chia seeds (if tolerated), pumpkin, and beetroots.
  • Healthy fats are essential to ensure adequate shuttling of hormones and to support out cell membranes. Avocado, coconut oil, olive oil, coconut flakes and coconut butter, nuts and seeds are a great way to ensure your fat intake is sufficient
  • Coconut water is great liquid option for during your training sessions to gain some electrolytes (potassium) and assist in proper hydration
  • Supplement with magnesium and zinc.
  • These minerals are depleted with high levels of exercise.

Poor Hydration Choices

Coffee and alcohol around training and also too much of these beverages, can dehydrate our bodies. It is important to be mindful of how much coffee and alcohol you are consuming, and ensure adequate intake of water (2L + per day)

Pre and Post Workout Meals

Some great examples of pre workout meals…

  • 2-3 eggs, 1 cup baby spinach, half an avocado, 1/2 cup blueberries
  • ½ chicken breast with roasted carrot (1), mushrooms, zucchini, on a bed of fresh kale with ½ an avocado or 2-3 TBS olive oil as a dressing

Post workout meal ideas…

  • 1 fillet of salmon, oven roasted with fresh fine sliced shallot and fennel. 1 medium roasted sweet potato, mixed lettuce leaves and 1 cucumber sliced
  • 1 free range pork scotch fillet, oven roasted with thyme and sage, 1 medium sweet potato oven roasted, steamed broccoli and sautéed red onions in turmeric and lemon juice

Remember, fuel your body for the energy you need, to perform well, but to also recover!

If you have any questions be sure to shoot me an email!

Have a terrific Tuesday, Coach EM  x x

Emily Bingham
EMpower Fitness and Nutrition
May 2015