Nutrition Basics

Keep it fairly simple, there is no need to count calories or weigh your food until the basics are being done on a consistent basis. By consistent basis I mean 90% of the time, this leaves 3 or 4 meals a week that can be outside these guidelines. Most people will get the results they are after without having to go any further or follow a more strict diet.

1. Eat 5-6 meals a day. Breakfast is the most important meal and must not be missed. It elevates the metabolism right from the start of the day and ensures you don’t overeat later in the day. Other meals should be smaller and at regular intervals. Meal times should include breakfast, morning tea, lunch, afternoon tea, post training and dinner.

2. Eat protein at every meal. Good choices include red meat, chicken, fish and eggs. Dairy especially yogurt is good, milk and cheese less so. Plant and soy proteins are also ok occasionally.

3. Eat vegetables or fruit at every meal. Most people don’t get enough fibre in their diet and vegetables and fruit are the best sources. Also try to get most of your carbohydrates from vegetables and fruit, which leads me to the next point.

4. Limit your starchy and processed carbs, these include potatoes and products made from potatoes like hot chips and crisps. Most cereals are heavily processed, try muesli or rolled oats. White bread is very processed, try multi grain and keep it to a couple of slices a day. Rice and pasta can be eaten, preferably after training sessions and keep the portions small.

5. Eat healthy fats, fish oil is a must, 6-7 capsules a day. Numerous studies have shown the benefits of fish oils. Other good choices include nuts, avocados and olive oil.

6. Try to drink about 3 litres of water a day. This will keep you hydrated and help flush any harmful toxins from the body. Sugary drinks including fruit juice have too many carbs while alcohol not only dehydrates you it also stops your body from burning fat while it processes the alcohol.

Remember following these guidelines 90% of the time is a great place to start and you have 3-4 times a week that you can indulge a little. Training can only ever be 50% of the equation so your diet must be in order to see the best results.