Nutrition for Fitness

Sports nutrition can be a confusing topic for many, especially if you are new to the world of fitness. First timers may find themselves lacking in stamina and performance by eating foods which are not good sources of energy and muscle growth, and taking supplements which are either ineffective or unnecessary.

When putting your fitness first it is wise to have a plan in place, not just with training schedules, but also including nutrition and supplements. When embarking on a new regime to improve health and fitness, first of all look at your diet. Does it contain enough protein to prevent muscle loss during extended periods of exercise? Does it contain enough complex carbohydrates to sustain your energy levels during a cardiovascular workout? Are you topping up your vitamin and mineral stores enough to prevent losses during exercise?

If you are embarking on a regular training program, whether you are new to the gym or returning to fitness, first you must make sure your body is topped up with all the nutrients it needs in order to train hard and recover quickly.

Make sure you are well stocked with healthy, nutritious food at home. Complex carbohydrates and protein should make up most of your fridge and pantry. Make sure you are well stocked with healthy options such as nuts and seeds, fruit, yoghurt, wholegrain bread and quick sources of protein such as tuna or eggs. Try not to have too many “naughty” foods such as sugary or fatty foods at home or you may reach for them first when you get home from the gym. Get caught out and chances are you will find yourself eating something you will later regret.

When it comes to choosing the correct sports nutrition supplements for fitness, first timers often find themselves faced with a wall of powders, tablets, sports drinks and other assorted potions. But there are a few simple supplements to consider to help improve cardiovascular fitness and performance.

First of all, B vitamins are essential for energy. Without a good amount of B vitamins in the body, you may feel tired, lethargic and unmotivated. B vitamins are also needed for the metabolism of protein, carbohydrates and fats in the diet, which means they are needed in order to turn food in to usable energy.

The next priority for both cardiovascular and strength workouts is magnesium. When we use our muscles for fitness, first they burn through huge amounts of this mineral. Supplementation with good quality magnesium, such as well absorbed organic forms like orotate, citrate and amino acid chelate, may help prevent cramps, fatigue and muscle pain both during and after exercise.

Cardiovascular exercise also depletes our bodies of other nutrients. Try taking a multivitamin high in iron, zinc, vitamin C, calcium and potassium to protect against nutrient losses and maximise performance.

If you are putting your fitness first, putting nutrition a close second will help you improve stamina, performance and recovery so that you can reach your goals sooner. For supplements which may be helpful, click here.