Being a personal trainer you tend to have to repeat yourself alot…
‘When should I eat carbs?’
‘How much protein do I need’
‘are apples good for you’
The list goes on…
Here at the ABS personal training studio we have all this material in handy little print outs that we give to our clients but there was one missing… Simple everyday nutrition tips…
Ian threw this together the other day to hand out to our personal training clients in the ABS gym here in Dublin along with the rest of the introductory material our clients get.
I gotta hand it to him he was listening to my ramblings because he nailed it!
- Aim to eat 3 meals plus 2 – 4 small snacks per day depending on your goals (fat loss, muscle gain, etc). This will take planning on your behalf.
- Spread those feedings out every 2.5 – 4.0 hours… Making sure to keep fat out of your pre and post workout feedings. Fat will slow down digestion and in turn effect recovery speed.
- Aim to consume a source of protein at every feeding… and do your best to consume meals/snacks of either protein and fats or carbs and proteins. Just try to avoid having a meal/snack that contains sugars and fats together… it’s okay to have fiberous carbs, such as green veggies with proten and fat as the insulin response/ storage will be minimal.
- If fat loss is the goal then go low carb, not no carb. Any carbs consumed should be earned (via intense training) and be rich in fibre.
- Limit fruit… to 1-2 servings max per day, sticking to low GI fruits such as apples, berries and grapefruit. It is a massive misconception that you can just nail endless amounts of fruit… it is sugar at the end of the day. ‘Natural sugar’ or not its still sugar and its fate will more than likely be fat storage.
- Eat your higher carbohydrate content meals/snacks before 6pm and time them around your training sessions. The amount of carbs you should consume will depend on your goals and tolerance to carbohydrates. Consult with your trainer about your carb intake allowance/requirements.
- After 6pm focus on consuming meals/snacks that contain protein only or protein and fat. Again fiberous carbs such as veggies are okay after 6pm, but avoid sugars and wheat… including fruits and biscuits
- Drink plenty of water throughout the day and during your training sessions
- Don’t drink your calories… no soft drinks, fruit juices and limit milk intake.
- Refer to the abs shopping list for best food sources and supplements.
Bonus Tip
After a strength training session then follow the above table. Nutrient timing pre and post workout is completely dependent on your training goal.
Hope this helps… Go get RIPPED
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! I will definitely be in touch as to how my progress is going in the next few weeks… months. I can’t wait for any updates you guys have as well this coming year!!
