You might have your training at a gym or health club across Melbourne sorted, but what about your nutrition? Read below for five quick tips around eating and drinking after exercise.

 

1. UNDERSTANDING HOW IMPORTANT WATER IS

We need water to live, and when we sweat hydration levels in our body drop. Replenish these stores with water. 

If you endurance train for longer than two hours, sports drinks or chocolate milk can provide some functional benefits such as the minimisation of fatigue. 

However, unless you’re training for something like a marathon, they’re best avoided, especially if you’re looking to lose weight. Similarly, alcohol post-workout impedes exercise-related muscle damage and even induces swelling if you’re already injured.

 

2. THE BEST TIME FOR MEALS

It’s important to eat after exercise, and don’t wait too long! Aim to have something within 30 minutes of your workout to prevent blood sugar dips and keep your metabolism firing.

If you’re not hungry post-workout, this need not be a full meal; a banana and a handful of raw nuts is a great, portable snack. 

Don’t forget to plan ahead to ensure you have healthy and timely food that best compliments your workout. Cooking a little extra or putting aside some of your regular portion is also a great way to have lunch ready for the next day.

 

4. PORTION SIZES, HOW MUCH SHOULD YOU EAT?

A standard serving size is set amount based on dietary guidelines so you can track how much you are eating.

•  For vegetables, this is typically 75grams or ½ cup, except for green leafy items which is 1 cup. 
• A fruit serving a medium piece or two small pieces. 1 Slice or half a medium roll or flatbread makes up a serving of grain or ½ cup of cooked rice/pasta/noodles/other grains.
• For protein, about 100 grams when raw is a good size as meat will shrink, or 1 cup of legumes or beans and 30 grams nuts, seeds or tahini. In the dairy et al. department go for 1 cup of milk, ¾ cup of yoghurts, 40 grams of cheese for a standard serve.

Your portion is how much you actually eat. Therefore, if you’re looking to lose weight, in particular, check your actual portion against the standard serving size and adjust accordingly. 

Don’t eat too little, but monitoring how much you consume for a while will quickly allow you to adjust habits to meet your nutritional requirements.

 

5. EXPLORE SENSATIONAL FOOD OPTIONS?

The simplest way many people remember what to consume is to think about the natural rainbow, and eating as many colorful foods in their most natural state. 

This means vegetables, fruits, grains, nuts, proteins, legumes and dairy (or alternatives). 

A ‘natural’ state includes cooked or raw items and is a reminder to avoid processed foods and check labels of packaged items for sugar, salt and saturated fat content. 

Alongside exploring with food combinations, herbs, spices, fresh lime and lemon are great ways to stay interested in healthy eating, especially if the thought of plain boiled veg or chicken is a little underwhelming.