Are you eating your way through the 21-day lockdown? Have you eaten your third meal of the day before 10:00 am? Staying physically fit may be the easy part during this lockdown with our dedicated coaches providing you with home-workouts, loaned equipment and constant motivation. You also have more time on your hands to get those workouts done, but with all that free time you may find yourself making more and more trips to the refrigerator (and no, that doesn’t count as cardio 😉).
In our previous post we discussed the ins and outs of several popular diet and nutrition plans, but nutrition is complicated and many of us will find it even more challenging to balance our eating plans during the current Corona virus Pandemic. We’ve put together a few general dietary tips to help you maximize your fitness, nutrition and maintain an overall healthy lifestyle during this time:
Set realistic goals. This is often the first stumbling block for a lot of us. We set unrealistic, unattainable goals and when we don’t meet them we become despondent and backtrack on all the progress we have made. For instance, don’t set a goal that you will never ever eat sugar again. Rather aim for no sugar during the week, as this is sustainable, it will allow you to feel like you are not missing out and you will likely see tangible results emanating from this lifestyle change. That being said, it is important to not go over the top on weekends with sugar because this will undo all the good you did during the week, which leads us to the next point…
Strike a balance. This is probably one of the most difficult but important aspects of maintaining a healthy lifestyle. For example, knowing when to replenish after a tough workout versus over-eating because of a tough workout. What good does it do to burn 1000 calories in the gym and go out and binge drink and eat 2000 calories? Instead you may want to go out and having a drink or two and a decent meal leading to only 1200 calories. Doing this every now and then is the perfect way to create the marriage between dedication in the gym, socializing and enjoying food and beverages.
Be patient. I’m sure you have all heard the saying Good things take time, well this is especially true for weight loss, muscle gain and improved fitness. In terms of nutrition, when you start changing your diet to more natural, whole foods you will likely notice improved energy levels relatively early on but the exterior results may take a little longer to achieve. Be patient, just because you don’t have a six pack after the first week or you aren’t getting PR’s every time you train doesn’t mean you aren’t making progress. Time and consistency are your best friends when it comes to nutrition.
Following these general guidelines will help you stay fit, healthy and feeling your best. Following a whole food, natural diet will provide your body with an abundance of essential vitamins and minerals. For example, by increasing your intake of citrus fruits you will increase your vitamin C levels, boosting your immune system. Additionally, many of us are getting outdoors less during this time and may want to increase our vitamin D intake, we suggest fatty fish such as tuna and salmon (plus this is a great source of protein). However, if you do want an extra little boost to make sure your immune system is fighting fit and your workouts are being maximized you may want to start taking vitamins or supplements. This again is a very complex topic and their are several products on the market specifically for that purpose. We urge you to use these products with caution and always follow the recommended doses. Here is a short list of some of the tried and tested supplements that are bio-available (usable by your body), high quality and will give you that extra boost during training and day to day life:
1. Omega 3 Fatty Acids / Fish Oil
2. Branch-chain Amino Acids (BCAA’s)
3. Vitamins (Vitamin B, C, D)
5. Protein / Whey Protein
6. Coenzyme Q10
We recommend only using products which are labelled with Current Good Manufacturing Practice (cGMP) as these are of the highest quality. For more information on supplements and products feel free to connect with one of our highly qualified coaches, your own health care practitioner or medical doctor.
Yours in Fitness