Fuel your body right! Whether you're looking to boost energy, build muscle, or manage your appetite - understanding nutrition requirements is key to feeling and performing your best. 

Amount of food

It is normal for your appetite to increase when you are active (especially at the start of a new exercise regime). The amount of food needed is different for everybody, depending mostly on size and activity level.

Honour your appetite. Increasing wholegrain and starchy carbohydrate portions helps fuel good performance and energy for exercise sessions. Increasing lean proteins can help you repair and build muscle, supporting you to be stronger and fitter.

If you are concerned with weight gain, having a good appetite management strategy is key. Increasing portions of protein, fibrous foods, and vegetables will keep you fuller for longer.

Try to have healthy snacks available so you aren’t caught out.

Losing fat and gaining muscle

You can absolutely lose body fat and gain muscle at the same time. It is often a fine balance which requires more food than you may think.

• 2 or more resistance training sessions per week set you up for muscle growth

• Keep protein reasonably high e.g. 20-40g protein per meal

• Eat in a slight kcal deficit (not so low you impede on your lifting performance; you need good energy for muscle growth)

Hydration

Stay well hydrated by drinking around 2-3 litres of fluid per day. If you can, check that your urine is pale yellow to clear before you do any intense exercise.

>> To find out more about what to eat before, during, and after exercise - download our FREE resource:

What to eat and drink when you exercise

If you would like personalised nutrition advice to help you get the balance right with your food and fitness or sports performance, our team at Mission Nutrition would love to help:

• Nutritionist Amy Allport, MSc in Sports Nutrition, works with everyone from recreational athletes to elite performers (including those who need support with their relationship with food).

• Nutritionist Pip Meads and Dietitian Juliette Janvresse provide guidance at a recreational sports level.

• Our entire team is passionate about helping you incorporate more movement alongside everyday nutrition for a healthier, happier lifestyle.

Visit our booking page to find the Nutritionist or Dietitian for you, or or get in touch and our Clinic Manager Hayley will be happy to assist!

   AIA Vitality Members please book online here

   All other clients please book online here