Nutrition & Hydration Week 2024 - A Guide To Fuelling Your Body

As part of our celebration of Nutrition and Hydration Week (March 11th - 17th), we're taking the opportunity to dive into the fundamental role that nutrition and hydration play in achieving our fitness goals.

At Colets. we're dedicated to providing you with expert insights to strengthen your performance and overall well-being.

Our very own Jeff Beasley, Personal Trainer and expert in nutrition and weight management, provides us with tips and advice on fuelling your workouts and nurturing your body through smart nutrition choices.

Nutrition Essentials

Jeff emphasises the importance of simplicity and balance when it comes to healthy eating. Discover how whole foods - unprocessed or minimally processed - provide a wealth of nutrients crucial for sustaining good health and supporting growth and repair.

"Good nutrition is key to a well-rounded approach to fitness. Healthy food choices that can be enjoyed and maintained will not only affect how you feel but also support your athletic performance and reduce your risk of injury.

For most people, eating a healthy, balanced diet doesn’t need to be complicated or expensive.

A good starting point is to build your diet around whole foods which are either unprocessed or minimally processed. By including slow burning carbohydrates, sufficient quality protein, a wide variety of fruit and vegetables, legumes, healthy fats, whole grains, nuts and seeds you’ll be making sure your body is getting a diverse range of nutrients that will help to maintain good health and enable ongoing growth and repair.

If you’re more physically active, there are some additional things you may wish to consider in order to get the most out of your training and to maximise your recovery."

Fuelling Your Workouts: Pre-Exercise Nutrition

Learn how to power up your workouts with strategic pre-exercise meals.

Jeff advises on the ideal composition of these meals, highlighting the importance of carbohydrates for sustained energy, along with protein and healthy fats.

Gain insights into timing and portion sizes to optimise performance while avoiding discomfort during exercise.

"What, when and how much you eat prior to training will be determined by a number of things including your personal preference, budget and the type, duration and intensity of your workout.

Generally speaking, a pre-workout meal consisting of carbohydrate rich foods as well as smaller amounts of protein and healthy fats should ensure you have enough energy to last the distance but don’t feel bloated or hungry.

Most people have a sweet-spot of when they like to eat before exercising but the closer you are to your workout, the smaller and more easily digestible your meal should be. After all, you want your blood to be supplying your muscles, not aiding digestion.

High fibre foods are probably best avoided within an hour of your training as they may make you feel uncomfortable."

Enhancing Recovery: Post-Workout Nutrition

Discover the essential role of post-workout nutrition in replenishing glycogen stores and facilitating muscle recovery.

Jeff shares tips on incorporating carbohydrates and protein into your post-exercise meals or snacks to promote optimal recovery and muscle growth.

"Carbohydrates are stored in your muscles and in your liver as glycogen but these stores get depleted more quickly with exercise so it’s important to replenish them afterwards in order to optimise recovery.

The amount of carbohydrate you’ll need will be dependant on your programme as well as your dietary goals.

Protein is an important nutrient for everyone but it’s especially important if you train on a regular basis as it helps to build and maintain muscle mass as well as aid other aspects of recovery.

As protein can’t be stored by your body in the way carbohydrates and fats can, it’s a good idea to spread your intake throughout the day.

Including it in your post-workout meal or snack has the added benefit of helping to boost glycogen storage."

Hydration: The Key to Performance and Well-Being

Hydration plays a critical role in supporting your fitness and health activities. It aids nutrient transportation, temperature regulation, and overall performance, particularly during exercise.

Jeff offers practical advice on monitoring hydration levels and staying adequately hydrated for optimal results.

"Water is the main component of the human body and it has a number of functions including the transportation of nutrients, lubricating joints and regulating your temperature through sweat.

For those exercising at higher levels or in warmer environments it’s especially essential to keep fluid levels topped up as dehydration can cause tiredness and negatively affect strength, aerobic capacity and recovery.

Although there are government guidelines, there's no specific set amount that we should drink as we’re all different sizes with differing lifestyles and activity levels. The easiest way to monitor how hydrated you are is to check the colour of your urine and top up your fluid levels as necessary.

If you’re well hydrated your urine will be clear or pale straw in colour, although some medication, vitamins and supplements may affect this, independent of your hydration status.

It’s worth noting that it is possible to consume too much water, which will upset your electrolyte balance and could lead to health problems."

Ask the Experts with Personalised Guidance

While general guidelines provide a starting point, individual needs and goals vary.

There are real benefits to consulting with a dietician or nutritionist for personalised nutrition advice tailored to your unique circumstances.

"It’s important to get your food and fluid intake right in order to optimise your training but above all food should be enjoyed."

Unlock the potential for greater success on your fitness journey with expert guidance and support.

Nutrition & Hydration Week 2024

As we celebrate Nutrition & Hydration Week, we're sharing the importance nutrition and hydration plays in fuelling our fitness journeys.

As Jeff's' tips and advice highlight, we're committed to helping you understand the benefits of staying hydrated and eating well, underpinned with the knowledge and resources to thrive.