General Guidelines

The Nutrition advice should not be viewed as a diet. Instead you should be developing the skills needed to adapt your eating habits to ensure your diet provides the necessary energy and nutrients to maximise your training results.


Your food intake should:
• be calorie balanced, matched as closely as possible to your Daily Calorie Requirement (which you'll be given at 1st session)
• be varied, with nutrients derived from as many sources as possible following the principles of Nutrition for Athletic Development advice given earlier
• include 4 regular meals per day, with carb based meals consumed earlier and protein based meals later in the day (remember carbs "fuel" your activity whilst proteins "repair" your body)
• consist of fresh/"clean" foods and avoid processed/pre-prepared meals where possible.
• include 2 portions of oily fish per week
• ensure protein is consumed within an hour of exercise


You should avoid:
• drinking caffeinated drinks after 4pm - eating processed foods -  drinking alcohol in excess -  frying food where possible (if food is to be fried use minimum

  amount of Olive Oil) - eating the same foods - eating fatty cuts of meat - saturated fats and any artificially sweetened products

The best way to prepare food in order to ensure nutrients are not lost is to either:
• eat raw - cook slowly (slow cooker, casserole etc) - grill - steam


Carbohydrates (39% of total energy intake)
Best sources - bananas, beans, brown rice, chick peas, lentils, nuts, oats, root vegetables, whole grain cereals, pasta, bread (preferably wholegrain varieties), natural muesli, potatoes (preferably sweet potatoes)


Remember to base early meals around complex carbohydrates in order to fuel your activities!


Protein (0.75g per kilo of body weight)
Best sources - milk and milk products (add skimmed milk powder into milkshakes, soups, sauces, gravies, casseroles and meatloaf), low fat cheese and cheese spreads, tofu, quorn, falafel, nuts, sunflower seeds, sesame seeds, granola, peanut butter, lean meats, eggs


Meals ate after lunch time should be based around protein foods to aid muscle recovery. Ensure protein is taken within 1 hour of exercise and shortly before bed.


Fats (<33% total)
Best sources of essential fats - olive or rapeseed oil, vegetable based spreads, olives, avocado, nuts, soybean, flaxseed, rapeseed, walnut oils, oily fish (sardines, mackerel, salmon, fresh tuna)
Avoid saturated fats!

Aim for 2 portions of oily fish per week. Remember to aim for variety of sources of the basic nutrients, as well as identifying foods high in vitamins/minerals and dietary fibre!

Copyright 2016 Fit2The Core Training Systems Ltd. All rights reserved.

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