21st July 2023

It’s no secret that exercise and nutrition go hand-in-hand. Do you feel like you’re in a bit of a slump, or not too sure where to start? Knowing what you put in your body is so important when it comes to fitness and exercise. Consider these tips and tricks if you’re looking for some guidance:

1. HYDRATE, HYDRATE, HYDRATE

So many of us forget to stay hydrated throughout the day. It can be easy to forget when you’re working from home, or sat in meetings that drag on, but it’s important we drink our fluids. It’s recommended to drink around 1.5 and 2.5 litres of fluid a day, but the more the better, especially when exercising. 

We recommend buying a reusable water bottle and taking it everywhere with you. If you’ve got it, you’ll use it!

2. EAT YOUR BREAKFAST

It seems more and more people are skipping breakfast, but it’s the most important meal of the day! A healthy breakfast will set you up well for the day, put you in a good headspace and you’ll find you feel less tired and lethargic throughout the day, leaving you ready to take on a good workout later in the day. 

If you’re stuck for ideas on healthy breakfast ideas, we recommend checking out BBC good foods.

3. KEEP AN EYE ON PORTION SIZES

Ensure you’re eating well, but be careful to not over-do it. A colourful plate with a good mix between food groups is the perfect plate of food. Guidelines suggest eating any large meals at least three to four hours before exercising, and smaller meals or snacks about one to three hours before. 

Eating too much before exercise can make you feel slightly sluggish, but eating too little may not give you the energy you need for a good workout.

4. EAT AFTER EXERCISE

Be sure to eat something after your workout! We know, it sounds strange wanting to put food in your body after a workout, taking away all the hard work you’ve just done in the gym but it’s actually the opposite! Eating after a workout helps your muscles recover, it’s especially great to include both carbs and protein in your meal.

Post-workout snacks could be yoghurt, fruit, peanut butter, smoothie, chicken and so on. Looking or post-workout snack ideas? Check out this blog

5. MEAL PREP/MEAL PLAN

A great way to keep an eye on your healthy eating habits and to ensure you’re eating a well-balanced diet is to meal prep, or meal plan. Meal prepping is also a great way to remove the tediousness of thinking about what to eat for dinner that night! Cook a dish at the start of the week and spread it out into separate containers ready for each day. 

If the idea of bulk cooking doesn’t do it for you, a weekly meal plan is a great alternative. You’ll be able to decide at the start of each week what your eating throughout that week, making it easier to stay on track with your healthy eating. 

For ideas we recommend checking out this link.