Credo Fitness Personal Trainer


Nutrition: Tips & Guidance

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Tips for success!

To the right is a very basic negative feedback illustration of how nutrition affects the blood sugar levels. The straight line indicates optimal blood sugar. The waved line indicates the levels of blood sugar around meal times and how it reacts with certain foods.

For example; at breakfast you eat kellogg’s cornflakes. Your blood sugar level rises. You body combats the rise in blood sugar by producing insulin. This insulin transports the glucose in the blood into the cells of the body for storage. Too much of this and the body will start to store glucose in fat cells, therefore you are likely to gain weight. As the day goes on Blood sugar levels drop and your body tells you to eat again. Another high carb lunch (baguette) and dinner (with white rice) will have the same affects as breakfast. These are the affects of a high carb, high glycemic index diet and may aid the onset of type 2 diabetes as well as weight gain. By eating low-medium GI foods this effect will be greatly reduced. (Refer to our Glycemic index page for more details on foods). Low-medium GI food help to level out the level of blood sugar keeping it closer to the optimum level, therefore the body will not store excess blood sugar as body fat.

Post Exercise

Eating before exercise will obviously help you perform the desired activity, if you body isn’t fuelled properly then exercise can be a real struggle. Post exercise nutrition is very important if not more important than what you eat before exercise. The post exercise meal will determine whether you body will recover properly and be able to train consistently or help with weight loss.

For athletes, eating carbohydrates within 20mins of exercise is very important in replenishing the glycogen stores which is the main source of energy during exercise. Adding protein to the post exercise meal within 2 hours will help your body to start repairing itself from intense exercise. The amino acids in protein can also boost your immune system and fight colds and other infections.

For people who are exercising to lose weight, it is vital that post exercise nutrition is right. It is all to do with the glycemic index (see across the page for more details), eating foods with GI that is too high will replace glycogen stores too quickly and will not give your body enough time to break down stored body fat and convert that to glycogen. So pick foods from the low-medium categories.

The Food Standards agency 8 tips for eating well.

1. Base your meals on starchy foods : Starchy foods make up 1/3 of what we eat, foods like bread, pasta cereals and rice. Try to eat the wholegrain varieties where possible.

2. Eat lots of fruit and veg : Most people know to eat 5 or more portions per day, most still aren’t, the average is less than 3. Evidence suggests that those who eat more fruit and veg are less likely to develop heart conditions and some cancers.

3. Eat more fish : 2 portions of fish per week is a great start. Oily fish in particular with omega 3’s can help fight heart disease. Best ways to eat are poached, grilled and baked. 

4. Cut down on saturated fat and sugar : A high saturated fat diet can lead to heart disease and high cholesterol. 

5. Try to eat less salt - no more than 6g a day : Always read the label. There will be enough salt in the foods that you eat so adding extra salt is not always necessary. Salt levels in foods should not be over 1.5g per 100g. 

6. Get active and try to be a healthy weight : Being underweight can be just as dangerous as being overweight. Seek GP’s advice if you are unsure. Vary what you eat and the right amount for your body.

7. Drink plenty of water : 1.5 – 2 litres of fluids per day should be enough to keep you hydrated. In hot weather you may to drink more.  

8. Don't skip breakfast : Missing meals will not help you lose weight. Breakfast will give you energy for the day, wholegrain cereal, low fat milk, a banana and a glass of fruit juice will be the perfect start.