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Fuel Your Day

Eating to an optimum is hard and often a daunting task for many. There is a lot of conflicting information and after all every individual is unique with different energy requirements. We at fit2race want to help you get the right foundation with our healthy eating guidelines. Getting the basics right from the start will help you ensure your body is fuelled not just for the stress and strains of daily life, but feeding your energy requirement throughout your training!

To start with try to ensure the following into your eating –

Go back to basics – eat less refined and more natural foods. These are often easier to digest and release energy quicker

Balance those meals – make sure each meal contains a well rounded supply of fat, proteins and simple carbohydrates

Never Skip Breakfast  - it is the most important meal of the day!!! And often is the basis of not only your intake for the day, but also your energy release

Take the rights fats – avoid the fatty acids and go for the omega 3’s from seeds, nuts and fish

Eat your greens – and of course the other fruits and vegetables that are essential for the natural supply of vitamins and minerals our body desires for a healthy lifestyle and combating illness

Take time to eat – don’t rush or multi task through your meal. And don’t rush off after it

Reduce your stimulants – try to limit your caffeine and carbonated drinks intake to a minimum

Stay Hydrated- make sure you get your daily allowance of useable fluid (water and natural fruit juices) recent surveys suggest the average requirement is now closer to 3 litres per day

Get back to the kitchen – Avoid convenience foods and quick fixes, Eat Smart and clean by taking the time to source, plan and cook your own food.

Take the recovery snack after training – it is essential to replenish your energy lost but also to stimulate recovery

Eat Little and Often – keep your cravings down and your energy high by reducing meal portions and snacking sensible in between

Straighten out your RDA’s

Recommended daily allowances (RDA’s) exist to help you understand just what a well balanced and nutritious diet your body requires. Obviously the amount you personally require dependant on the age, sex, and physical activity of each person. The table below shows you’re the current commended guideline for

When trying to make healthier food choices it can be hard to know what is a little and what is a lot of each nutrient. To help you understand what this means when it comes to food labelling, the table below shows you the acceptable and high amounts of each nutrient per 100g.

Snacking for Energy
Some people often find eating little and often or taking on regular snack between meals really helps to maintain energy levels and keeping the body fully vitalized for the day ahead. For snacking to be successful it is important to put in the effort to choose your snacks wisely. You should avoid sugary snacks that will only deliver short term satisfaction and instead go for snacks high in fibre, protein or natural sugars. If you are looking for some ideal snacks, then why not try the following list…
Nuts ( brazil, cashews) dried fruit ( organic if possible) fruit salad, natural yoghurt, fruit or banana loaf, mixed seeds, granola, bowl of cereal, oats or porridge, carrot or celery sticks, low fat cottage cheese.

Sample nutrition planner