Think of your body as a vehicle. Just like the engine needs oil to run smoothly and overall the car needs petrol to power itself around. So does your body. Just as important as fuelling for physical activity is the type of food/drink you choose to use.
Fuelling for Physical Activity
To ensure that we’re fuelling our bodies for physical activity correctly we need to make sure that we’re eating the right foods and hydrating correctly, using the right amounts at the right times.
Studies have shown that food and drink consumed before, during and after exercise to maintain blood glucose concentration during exercise, ensure that the muscles are well nourished to help with exercise performance during exercise as well as helping with recovery time. Well hydrated before during and after exercise is key as well.
Eating every three to four hours throughout the day will maintain the nutrients needed, this will also ensure adequate carbohydrates stored in the muscles and liver for use when exercising. A carb based meal 30-60 minutes before exercise will top up that energy level and will ensure that you can train for longer before tapping into the stored carbs and running the risk of fatigue.
Carbs and protein immediately after exercise will help muscle recovery and helps top up the used carbs again to help with stored energy for the next training session.
60% of the human body is made up of water, it’s no surprise then that regardless of physical activity levels staying hydrated is key. Being properly hydrated also means that your body can process and flush wastes and toxins out of your body. Becoming dehydrated means that the body will start to retain water making you feel bloated and look puffy.
With regards to exercise activity, even the slightest amount of dehydration can affect performance. It’s important to maintain hydration throughout the day. UK guidelines are 6-8 glasses of water a day or 1.5-2 litres. This depends obviously on the weather, activity levels and other drinks consumed, Caffeine in coffee and tea and some soft drinks dehydrate so be mindful of this.
Included in the 7 Wonders of Fitness eLearning course, you’ll learn more about fuelling for physical activity covering scientific research to potential underlying causes. It also explains calorie intake and exercise which is necessary for managing body weight.
All courses in the 7 wonders of fitness are approximately one hour long and contain an online quiz to confirm your understanding of the materials covered. For just £99 you can have access to all 7 courses which are delivered using an online eLearning platform which can be accessed around your existing commitments. Consider combining this course with our Personal Trainer Diploma to really maximise your client’s training potential
Please speak with one of our career advisers today on 0151 691 6680 to discuss this or any further questions you might have.