Eating, Drinking and Training

What you eat and drink during training and during the day/week can dramatically affect how your body responds to the stresses impacted upon your body.
Here are some tips to help you maximise your training efforts.

1- Dont wait to hydrate.
If you are thirsty then you are already dehydrated.  Everyone should aim to drink 8 glasses of water fluids each day, when you exercise you need to drink more than this.
Tip - Fill 2 litre bottles full of water and aim to drink both by the end of each day.  The American College of Sports Medicine recommends drinking 5 - 12 fl oz every 15-20 mins during exercise over an hour.  Just as we can train our body to exercise, you can teach your body to absorb fluids by gradually increasing consumption.
Tip - weigh yourself before exercise and then straight after, any weightloss here is fluids lost through sweating which needs to be replaced ( each 1lb of weightloss = about 16oz of liquid)

2 - Start the day with a wholesome breakfast.
Porridge or no added sugar Meusli with berries is a perfect start to the day.  If you dont like cereal then try a slice toast with peanut butter, or poached egg on bagel

3- Eat small meals (x6) throughout the day to stabalise your sugar levels to prevent craving and snacking on sugary treats.

4 - Eat one of your meals within 2hours after your training session for maximum nutrient absorbtion.

5 - ALWAYS have a REST day each week, you don't want to risk overtraining and incurring injuries by not allowing your muscles chance to recover and repair.

6- The key to maximum weightloss is to 'Cross - Train'  mixing Resistance Training with Cardio for greater energy expenditure.

Keep watching for more handy hints to improve your performance and goal acheivement.
Happy training and stick at it - you can do it!!