5 Strategies for Managing your 'Return' to Training
May 15, 2020
Coffee & Questions - 15th May 2020
Now that Coronavirus restrictions are starting to be lifted and group training sessions are kicking off here in QLD, it’s the perfect time to make sure you’ve got your nutrition sorted to maximise training and continue to support your immune system.
Today on Coffee & Questions I run through...
My Top 5 Strategies for Managing your 'Return' to Training
1. Match your Daily Fuelling to your Training Load
It's really important you quickly align your day to day nutrition to your change in training routine to ensure you're eating enough to support your overall energy needs. Just 3 days of not doing a good job of your nutrition is enough to impact your sex hormones and for females, drop a menstrual function for the month.
Appetite is a terrible indicator of your needs so work with a Sports Dietitian if you need help with a day-to-day training meal plan to support you through this phase
2. Get enough protein and ensure it's distributed across the day
With a 'return' to training, it's important to focus on getting the right building blocks in your diet. Ensure you're getting enough protein but also focus on distributing it evenly across the day. We don't want to have none for breakfast, a little for lunch and then too much at dinner. Fill your cup evenly throughout the day to maximise muscle protein synthesis and recovery. Which leads on nicely to number 3!
3. Optimise your recovery nutrition
Make sure you're doing a great job of your recovery nutrition will be key, particularly as you build into training.
Focus on ticking the 4 R's - Repair (protein), Refuel (Carbohydrate), Revitalise (Vitamins & minerals) and Rehydrate (fluid - water is fine!)
Aim to get your recovery meal in within 30-45minutes to maximise the 'window of opportunity'.
If you need a specific recovery meal formulated for you - reach out and we can write you one!
4. Micronutrients are key!
You don't need to take a supplement to ensure you're getting plenty of micronutrients in your diet. Instead focus on eating a wide variety of reals foods with lots of plant-based diversity.
Each day tick of your 2 serves of fruit and 5 serves of veggies, getting enough fibre (at least 30g/day), ensure you're meeting your Calcium needs and aren't deficient in Iron.
The Stay Healthy During Isolation course teaches you exactly how to do ALL of these things!
5. Utilise anti-inflammatory foods
As you re-establish a regular training rhythm, it's likely you'll have an increase in pro-inflammatory markers. Focus on getting plenty of omega-3's and polyphenols in your diet to help offset the oxidative damage and soak up these free-radicals.
A lot of these components I cover in detail in the Stay Healthy During Isolation Course. If you're looking for some healthy advice to support you through the current times, make sure you check it out HERE
You can even just do a single module (or two) if there's a particular topic you're interested in
If you've got these 5 foundations above nailed, some sprinkles to consider adding to your cake could include:
- An Anti-inflammatory supplement
Remember that supplements are the sprinkles on the icing on the cake. It's essential you have the foundations nailed (the cake base) before experimenting with icing and sprinkles. A Sports Dietitian can help you implement these appropriately so it's safe, effective and worthwhile.
Tags: Coffee & Questions, Stay Healthy During Isolation, Brisbane Dietitian, Brisbane Sports Dietitian, Dietitian Brisbane, Sports Dietitian, Sports Dietitian Australia, Sports Dietitian Brisbane, creatine, anti-inflammatory supplement, collagen, macronutrients, protein, fuelling