NUTRITION

NUTRITION

  • Our personal training packages all come with a client support pack which includes:

  • Customised Programme

  • Nutritional Action Plan

  • Interaction via social media: Twitter, Sykpe, Facebook, Instagram etc.

  • Regular Fitness tests

  • Postural Analysis

  • We'll keep a track of your progress which will be sent to you every 6 weeks with updated pictures and calculations of your Weight, BMI (body mass index) BFP (body fat percentage). BP (blood pressure),

Protein

Protein

 

Protein makes up the structure of most cells in the human body. The major function of protein with regards to exercise is its involvement in the reparation and development of all tissues. It is essential for muscle, skin and nail growth. Each gram of protein contains 4 calories.

Protein is made up of small molecules called amino acids. Amino acids are manufactured by the body, some must be obtained through the diet. These are known as the essential amino acids. All 20 amino acids must be present in order for the body to metabolize protein properly

Twelve of the amino acids can be synthesized inside the human body. The eight amino-acids which cannot be synthesized by the human body are referred to as 'Indispensable Amino-Acids' or IAA by food scientists as they must be present in our daily diets. If one of the IAAs is missing it will affect the body's process of the others.

 

Flesh foods (meat, poultry and fish) and eggs and dairy produce all contain all eight of the IAAS. However, it is not normally a problem for vegans and vegetarians as although cereals, nuts and seeds tend to be high in the amino-acid 'methionine' but low in 'lysine' , pulses are rich in lysine but low in mehtionine. In this way, these two food groups complement each other very well and provide all eight of the IAAs.

proteinfoodpic Protien foods

Fats

Fats

A single gram contains nine calories making it a valuable source of fuel for longer duration activities. Fat contains almost double the amount of energy then carbohydrates. It cannot supply energy fast enough for intense activity but it can be used to fuel the body when doing lower intensity exercise.

Fat also provides insulation and protection to vital organs such as the heart, lungs and liver and transports vitamins throughout the body.

There are several types of fat: Saturated, Unsaturated, Essential Fatty Acids

 

Saturated Fats

 

Saturated fat can raise our blood cholesterol over time, and so increase the risk of heart disease. It's the fat that most of us need to cut down on and is usually found in the following foods:

 

•fatty cuts of meat

•meat products including sausages and pies  

•butter, ghee and lard

•cheese, especially hard cheese

•cream, soured cream and ice cream

•some savory snacks and some sweets and chocolate

•biscuits, cakes and pastries

 

The typical western diet consists of almost 40% total fat. Of this, 15% is made up of saturated fats, which is considered a major cause of coronary heart disease, diabetes and other degenerative illnesses. No more than 10% of the diet should come from saturated fats.

 

Unsaturated Fats

Unsaturated fats come in the form of monounsaturated fats and polyunsaturated fats. Monounsaturated fats are known to lower the risk of coronary heart disease and are found in foods like

 

•avocados,

•nuts and seeds

•Oily fish such as salmon, fresh tuna and mackerel

•Sunflower and olive oils.

 

These fats can help reduce blood cholesterol levels and provide us with the essential fatty acids that we need. A good way to cut down your fat intake is to read

good-oils good fats

Carbohydrates

Carbohydrates

Energy comes from three classes of food called macronutrients. These nutrients are better known as carbohydrates (or carbs for short), proteins and fats. Each is important  for overall health and well-being and athletic performance.

During intensive exercise, carbohydrate is the only fuel capable of supplying the body with energy quickly enough. In the first few minutes of any activity, it is carbohydrate that almost exclusively meets energy demands

Carbohydrates can be broken down into two categories: simple sugars and complex carbohydrates

 

Complex Carbohydrates:

Also referred to as polysaccharides are a combination of saccarides. These carbs are slowly broken down by the body and supply energy for a longer period. Good sources of complex carbohydrates include bread, pasta, potatoes and rice. There are lots more but these are some of the most common ones.

 

Simple Carbohydrates:

These carbohydrates, known as monosaccharides are quickly absorbed by the body and provide a rapid source of energy. Carbohydrates most

simplest form is know as glucose.

Simple sugars such as fruit, honey and energy drinks are a good food choice to refuel after exercising when the body's energy stores are low.

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Vitamins are essential substances that cannot be manufactured by the body. We need small amounts of vitamins for growth and development. They contribute towards the growth of you hair, skin, eyes. The body cannot survive without vitamins

The word vitamin derives from the phrase vital amine. There are two types.

 

•Fat-soluble vitamins  

 

Vitamins A, D, E and K stored in the liver. You find vitamin E in the body’s fatty tissues. You can find are these vitamins in meat and meat products, animal fat and vegetable oils, dairy products and fish. Because your body stores them you don't need to get them from food sources every day.

 

•Water-soluble vitamins

 

Vitamin B, C and folic acid are found in meat, fish, fruit, vegetables and whole grains. Vitamin C (ascorbic acid) and the B complex group make up the nine water soluble vitamins. The vitamins are transported around the body in water. This means your body can't store them because you pass the excess through urine. Water-soluble vitamins need to be taken daily. You need to eat foods containing these vitamins every day. Water-soluble vitamins can be destroyed by cooking, so steam and grill rather than boil.

Vitamins

Vitamins

summer-fruits1 waterglass raw_foods vegetables

 

The human body is made of approximately 70% water.  

Water is plays a part in every aspect of the body’s functions, including digestion and excretion and absorption of vital nutrients. It is responsible for maintaining normal temperature, a normal acid/alkali environment and carrying waste material from the body. The human body can survive for five weeks without food, but only five days without water.

 

Because of the privileged lifestyle we live in the west, we no longer feel the compulsion to frequently drink water. The fact that you hardly feel thirsty is an indication that the body has adapted to its state of dehydration and no longer tells the brain to trigger the thirst signal. Once you start to drink water on a daily basis, you will find your thirst sensation is will return along with your energy levels. Try to drink about 3-5 pints (about 2 litres) a day

 

Water can help:

 

Weight loss

Constipation

Angina

Colitis

Crohn’s disease

Arthritis

Heartburn  

Back pain

Fatigue

Dry eyes and skin

 

Some of the benefits are:

 

Decrease Menstrual Pain

Healthier Skin

Detox

Stay Regular

Drinking water before a meal can make you feel full

Prevents headaches

Water flushes out the toxins in our bodies,

Helps to speed up your metabolism

Replaces fluids lost in perspiration.

 

Once you start to increase your daily water consumption, you will find your energy levels increase naturally.  

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Water

Water

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This is the 'Eatwell Plate'. It's a guide from the Food Standards Agency to help you understand the balance of macronutrients that you should have on your plate.

The Eatwell Plate

The Eatwell Plate

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RDA CHART

 

Here is a chart of your Recommended Daily Allowances for foods and nutrients.  I hope this makes things a bit clearer for you.

The RDA Chart

The RDA Chart

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LEARN TO READ FOOD LABELS

 

It's important to understand the labels on food pakages. It will help you to understand how much of each type of food you are consuming.

Learn To Read Food Lables

Learn To Read Food Lables

Food provides a range of different nutrients. Some nutrients provide energy, while others are essential for growth and maintenance of the body.

We need to consume large amounts of macronutrients, carbohydrate, protein to provide our bodies with energy and the building blocks necessary for growth and maintenance of a healthy body. Vitamins and minerals are micronutrients which are only needed in small amounts, but are essential for us to keep healthy.