Nutritional Basics
Food has many roles, including social and emotional, but its primary role is as a source of energy and nutrients; the body needs this energy to function properly. The energy provided from food comes from three main components, Carbohydrates, Proteins & Fats . When partaking in hard physical exercise or work you must ensure that your body has enough and is running on the correct fuel. At Tri & Tri Again we are not about quick fix fad diets, we provide the opportunity for all our clients to eat and live a healthier lifestyle every day.
Carbohydrates
Protein
Most of the worlds healthiest foods are primarily Carbohydrates. Fruit, vegetables and wholegrains provide the body with its preferred energy source. Carbohydrates are not stored in the body tissue but in its blood and liver so the amount it can 'store' is limited, because of this limitation the amount of Carbohydrates digested has to colorate with the type of exercise or 'work' you do; too little and your physical capabilities will be reduced; too much will result in excess being stored as body fat.
There are basically two types of Carbohydrates - Refined (white flour & sugar) which have a high glycemic index (GI) which are detrimental to the body as they cause 'sugar rushes' and 'crashes' which leave you feeling lathargic and looking for the next 'fix'.
Unrefined (wholefoods) generally have a low GI and provide a slow release of energy which keeps blood sugar levels regulated and you are able to perform exercise or 'work' for longer periods.
Wholefoods include whole fruits (unjuiced), whole vegetables (unpeeled), wholegrains (granary/seeded bread) and low-fat dairy (<1% fat).
Fats
Firstly, not all fats are bad for you; with many having just as an important role as carbohydrates and proteins; in some cases they have an essential supporting role in almost every bodily function. Fats such as Omega 3,6 & 9 are central to the healthy function of your metabolism, immune system and brain function. As with carbohydrates the key is to avoid consuming the wrong types - Saturated fat, found mainly in fatty cuts of meat and high fat dairy products and trans fats found in some (baked goods, margarines and biscuits). Saturated fat is solid at room temperature and will 'appear' to disappear when cooked only to reappear in the pan when cooled - this occurs inside the arteries too which is not good! Remove the skin from Poultry before cooking to prevent saturated fat entering the meat. Fish like Salmon contain high levels of Omega oils and should be consumed to optimise healthy oil intake.
Proteins are the essential part of your diet. Made up of Amino Acids they are the building blocks of your body and primarily responsible for growth and repair (lean muscle growth). When partaking in hard physical exercise providing your body with quality protein is critcal; without them recovery between sessions takes longer and your ability to perform at your best is greatly affected. Your ability to grow lean muscle is essential as this muscle growth will help to increase your metabolic rate - your bodys ability to convert food to energy and use that energy.
Excellent sources of quality lean proteins are Hen & Quail Eggs, skinless Chicken & Turkey, Fish and Seafood, Lean Red Meat (<5%), Low-fat Dairy (<1%) including Natural Greek Yoghurt, Skimmed Milk, Fromage Frais and Quark. Certain vegetables, beans and legumes also contain high levels of protein.
Proteins contain 4kcal/g but for every 100Kcal consumed the body uses 30kcals processing and converting to energy, meaning you feel 'fuller' for longer and reducing the 'craving' to look for something, anything to eat!
General Advice
Your daily intake of food should represent your daily excertion of energy.
Meals should have a healthy balance of carbohydrates (40%), proteins (40%) and fats (20%) with as low a GI count as possible to regulate blood sugar, thus reducing risk of Type 2 Diabetes.
Keep your meals varied, avoid processed foods, sugar substitutes and alcohol - this provides no nutritional value to your diet and contains 7kcal/g - almost twice that of Carbohydrates and Proteins.
Start your day with a good high quality protein breakfast.
Drink at least 1.5l of fluid a day.