Exercise nutrition/advice (recovery)

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All these ideas are great! I also thought maybe something about knowing how much to eat and nutrition once you start exercising more. I am starting to do a bit more, but I don’t know the types of food I should be eating and the amounts. Exercise nutrition would be great :)

When it comes to exercise and exercise nutrition it all depends on what type of exercise you do, what are your goals and then your own body i.e metabolism, height, weight etc

But the most important in general is that if you dont want to lose weight while exerciseing then you have to eat more. Naturally most people do eat more when they exercise as their body wants more energy… so you might find yourself eating more at dinner or wanting an extra snack etc and that is all natural. For others though they can find that they cant or dont eat enough for their exercise amount. They dont get that extra hunger or dont want to eat more.

That was how it was for me wheni was running c.a 10 km most days a week… i didnt feel that extra hunger, instead the running got rid of my apetite. So i ate alot less than what my body needed which resulted in my body going intostarvation mode…. depressed, big bloated belly, lack of apetite or binging, very tired but couldnt sleep etc

Mentally and physically i wasnt doing so well. But when i rested and ate more my body got out of starvation mode and i was able to find the balance.

You may be thinking… well if i just go for a 20 minute walk or do some yoga, do i actually have to et more… yes, eat a banana or some nuts etc. How much more you need to eat, depends on what exercise you do. I mean if you go out and run 15km then you NEED to eat more…

I like to think  of it like this… if i cant eat for my exercise levels then 1) im not going to perform as well 2) im not going to enjoy it as much 3) im going to feel more tired 4) im not doing any good for my body if i dont eat enough.

So if i wanted to, i am sure i could go out and run everyday because i do enjoy running… but i know that i dont think i would eb able to eat the amount i need to… or maybe i could. But from my own experience, if i run distance too often my body just begins breaking itsself down. Thouigh this is just me…. there are many people who run distance who can eat enough. But just keep in mind, dont do a 2 hour workout and think its enough with an extra protein shake.

And now onto protein and protein powders… do you need it? I say no to protein powders. Most people get enough protein in their diet without it.. however if you are serious about gaining muscle and feel you cant eat enough protein through food or cant eat enough then protein powder can bea  good option. But otherwise i say, eat your protein through food. Its so much better than protein powder. When you exercise it is good to add in extra protein and if you strength train, then make sure to add in some more as your body needs it. But just as important as protein is extra carbs… because carbs is where your body gets your energy from. So you need to increase those as well.  So a goodpost workout snack is a banana/rice cakes and some eggs/greek yoghurt/tuna

Depending on what exercise and how much you do it can be good to think about eating 1-2 hours before exercise and once again eating a snack/main meal within 30minutes of the end of your workout. This will give your body the energy it needs and fuel yourself properly.

These are just some general guidelines….. and what to eat? Well everything in moderation. Im not going to tell you whichfoods to eat because everyone likes different things and there is no point forcing yourself to eat egg if you dont like it, or forcing yourself to eat oatmeal… instead choose the foods you like and find balance :)

Super breakfast

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This morning  i managed to make a super delicious breakfast!! A normal and simple breakfast i.e quark, raspberries and almonds but i also added Green valley Ranch chocolate sauce to it!! Delicious, though i do admit maybe a little too sweet for breakfast!! But delicious nonetheless!

Today its school and im hoping to have time for a shoulder workout!!! Ive changed my workout plan a little and im going to see if it gives any affect… i will try write about the change once i get a chance :) I also got a little delivery from MMsports which i want to show!!!
Have a lovely day :)

 

 

 

After school snacking

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My favourite part of the day is coming home after a long day in school and being able to make myself a delicious snack!Today it was an extra long day and it had gone many hours since i had last eaten(not good). So i made myself a snack of home made rice pudding, quark mixed with vanilla yoghurt, raspberries, walnuts & 2 clementines!!! Delicious, filling and perfect!

Whats your favourite snack?

Listen to your body

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I am a big advocator of listening to your body…. of course there are certain times when you can push past your limits ie.. when you’re running a marathon or you are moving apartment and need to use every bit of strength to lift, push, and keep going…. then its different. But in general, listen to your body. Eat when you are hungry and LEARNING to stop when you are full… because that is the problem people have, they eat even if they arent hungry and that is what can lead to weight gain. ( THough of course, we all have times i.e RESTDAYS when we eat out of boredom :)) but in general, listening to your bodies signals.

And that is exactly what i did today (and every day :)). I wanted to strength train and i wanted to do cardio but i didnt feel like just running or doing chest, shoulders, legs, bicep/triceps etc so i ended up doing 10 minutes HIIT on 16-18km/hr and 20 minutes core exercises.

I never workout my stomach so i am actually quite weak there… when i do deadlifts and pushups and other exercises i have to keep my stomach pulled in which works my core, but otherwise its not so mcuh just core exercises. But im going to try get better at that because a strong core will help alot!!!

The 30 minutes exercise was exactly what i needed… i didnt need to push extra much or do X minutes or keep going. No, i was satisfied with what i did :)

Listening to your body isnt always easy, but once you learn to do it you will thank yourself :)

Deadlift and squat technique

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Deadlifts and squats are 2 of the best exercises as they work so many muscles and actually lead to better strength (which you can find useful in everyday life… i.e being able to lift heavy from the ground is very useful – maybe not squatting heavy things so much, but squats still work so many muscles!). However they also require ALOT of technique and proper technique, otherwise you can hurt yourself and can lead to back problems which take months to heal.

So hopefully the below gifs will help you :) And remember FORM OVER WEIGHT – ALWAYS.

Birthday brunch

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Hello :)

Today is my birthday *woop!* *woop!* so i have spent it doing my favourite things – working out and brunch with my family!!!

It was leg day today – and im hoping that i will feel it tomorrow. I had cake as pre workout, so the energy was definitely there :) And after leg day all you want is food, so that is exactly what i got :)

There was so much yumminess at the brunch i ate – LOTS of fresh bread, salmon, watermelon, yoghurt, coffee etc etc

 

My day and afternoon snacking!

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After breakfast i headed to the gym for a short but intense shoulder workout… i wasnt sure if i was going to go to the gym or not, but i felt i really wanted to!! So i headed there for 50 minutes and did a killer shoulder workout, afterwards my shoulders were aching so badly!! hahah, they will feel sore tomorrow :)

I know alot of people have requested i write out my workouts so i will try do that. But i never plan or write down my workouts, i barely count reps or sets either… and dont always know the name of the exercise id o as i find new ones which i try and love. So i cant promise ill write out every workout i do, as i prefer to just do what i feel like and enjoy my workouts than to think about numbers, reps, weights, sets etc :)

After my workout it was lunch and an hours studying followed by an hours nap… and then my afternoon snack: My favourite combo right now: quark, nuts & raisins. And now lots of packing and cleaning!!

P.s the pictures were taken this morning.. so they dont show how i look or feel right now, hahaha.

Morning run & breakfast

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Recently ive gotten my running motivation back and it feels like all i want to do is to run…. But because of my busy weekday schedule its hard to find time. But its about making time for the things you love. So i woke up a little earlier than usual on a weekend and drank some coffee and BCAAs and ate an apple and some raisins and then i went out for a run, I wasnt sure how far i would run…. a 5km, 10km, 7km etc… but i just kept running (with a break half way to do some stair intervals i.e run up really fast, jog down and then repeat how many times i like). My run finished at 6.6km and feeling energised and tired at the same time! My stomach was rumbling for a proper breakfast :)

Today my breakfast was: chocolate egg cake & raspberries, quark, nuts, raspberries, an egg and my favourite celsius!!

My favourite combination right now: chocolate egg cake, quark, raspberries, nuts, an egg and a celsius :)

Today im going to pack, clean and study as i have lots of tests coming up in the next 2 weeks and also….im moving house on Monday (and not to mention, its my birthday tomorrow!!!!) :)