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What you should be eating AND when!

Food combining is a topic that I have found can be very confusing for the majority of people. There is so much information out there about what to eat and when that it can become like white noise and, even after doing some research, leaves you no better prepared in knowing how to plan your meals.

One thing that my clients always tell me when they first begin the nutrition portion of their programming is that they find they are eating soooooo much! And that's really the crux of the matter - your nutrition strategy (whichever one you employ) should not feel restrictive. Especially in combination with a new exercise regime, you need to be fueling your body to be able to handle the new levels of energy expenditure.

Here are my top tips around food combinations and when you should be eating your meals throughout the day:

  1. Pre-Workout meal; 1-2hrs before you are going to exercise, eat a small meal containing protein and carbohydrates. Something like grilled chicken and sweet potato is a good combination that will not sit too heavy in your stomach.

  2. Post-Workout meal; within 1hr of completing your workout, eat a bigger meal containing protein, carbohydrates and fat. Choose dense vegetables for your carbohydrate source over complex carbohydrate options e.g. baked salmon with stir-fried vegetables and cashew nuts.

  3. Every 2-3hrs throughout your day, eat a further 2-3 meals that contain protein, carbohydrates and fats. Choose healthy fat sources such as olive oil, seeds and nuts. Fruit should be included in your diet as a carbohydrate source so consider that when consuming your fruit portions for the day (fruit is actually a great carb to have post-workout due to it's higher sugar and fiber content).

  4. Drink ALL the water! Don't be shy about how much water you consume throughout the day. As a society we tend to underestimate how much water our body's actually need so sip, sip, sip all day long! You should be drinking half your body weight, in lbs, in oz of water per day. Especially if you are active, ensure you drink enough water with your meals and during your exercise session. This will aid in your recovery, digestion and sleep quality.

I hope that helps quiet some of the noise around what to eat and when! The bottom line is that you have to find what works for you in order to be able to sustain it for the long-term, but as long as you are providing your body with enough fuel to get your through all the activities you have to get through in your day - good quality dense nutrients - you'll be good!

Remember that I am always here to help! Reach out and let's talk.

Now, go drink some water ;o)

Sabs xxx

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