New year, new you, right? Sports Nutrition is vital to remember.
Everyone loves the opportunity to start afresh and luckily that opportunity is handed to us on a plate on Jan 1st every year.
After the excesses of Christmas a lot of people feel the need – and are willing even – to get in shape and lead healthier lives.
This is a great ambition but A LOT of New Year’s resolutions are jaded by January 21st and seriously flagging by February.
One of the main reasons for this is that people try to do too much in one go.
They choose unrealistic targets for themselves and therefore get fed up before they have achieved anything.
I’m not saying there is anything wrong with aiming high, far from it, but the people who tend to succeed in their goals start with achievable targets to begin with.
Remember you can always upscale if things go well…
So how do you choose the right goal? For food I always suggest going right back to basics.
Rather than starting with an extreme weight goal, or going full vegan in one go, whatever you do, do it in stages.
Eating healthier is actually much easier than you may think. You don’t have to buy everything from the health-food shop either.
What’s most important is getting all the macronutrients and fruit and vegetables in.
You really don’t need to worry about quinoa versus spuds, or turkey versus grass-fed beef, for the most part they are interchangeable.
It can be easy to get bogged down in which is the best, but as long as you have the main food groups (carbs, protein, fat fruit & veg) represented then you are off to a good start.
Also, eating food you like is a lot easier than eating foods you can’t stand. So if you like carrots but don’t like kale then it’s really ok to choose carrots.
At mealtimes, aim to fill half your plate with vegetables, a quarter with carbs and a quarter with protein to get the balance right.
With exercise, it’s easy to over-commit too. It’s great to be active but it’s much easier if you find something you like doing and it’s even better if you get support from (and give support to) friends. Get a team together!
Remember there is always more fine tuning you can do to your sport nutrition but it’s the big things that count, not the tiny details.
Sports nutrition tips
1: Follow the plate model – ½ veg, ¼ carbs, ¼ protein
2: Foods within a food group are interchangeable – if you want bread instead of quinoa that’s fine
3: Start slow and build up rather than the other way around!
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