We decided to include this section to focus on nutrition. What good is exercise if you do not follow or maintain proper nutrition for your body?
What, how much and when you eat and drink makes a big difference to your performance. A healthy diet can increase your energy and endurance, reduce fatigue, maximise your strength and muscle gains, speed recovery, and improve your body composition.
This section provides you with a useful practical guide to help you put together your training diet. When planning your food intake, it is helpful to break the rules down into three distinct period of time - before training, during training and after training.
BEFORE TRAINING
What to eat
- Eat slow-burning or low-GI meals.
Considering our training starts early morning. You would have woke up with quite an empty stomach. Pre-workout snacks to be eaten 1-2 hours before exercise.
- Energy/cereal/breakfast bar, or
(without hydrogenated fat and less than 3g of fat with 1 serving)
- Fruit loaf or raisin bread, or
- Fresh fruit (examples are apples or pears)
What to drink
Watch your urine is the best way to check your body's hydration. Dark, gold coloured urine is a sign that you're low on fluid. Drink plenty of water and aim for light, yellow-coloured urine.
- Drink before you get thirsty.
- Drink at least 2 glasses of water before your exercise.
You are recommended to carry a bottle of water with you for the training.
- Aim to drink at least 8 glasses or 1.5~2 litres daily, or more in hot weather or training days.
DURING TRAINING
What to eat
Consuming 30-60g of carbohydrate can help you keep going longer. This carbohydrate helps to keep your blood sugar level steady and fuel your muscles. Rule of thumb here is to eat little and often, your goal is to maintain a steady supply of carbohydrate entering your bloodstream.
- Choose fast-burning high- or moderate-GI carbohydrates. Drinks containing sugar, glucose and maltodextrin would be suitable, but solid foods works equally well.
Workout foods to be taken when training longer than 60 minutes. Eat these with plenty of water and in small amounts. Recommended to contain less tha 5g of fat per serving.
- Energy, cereal or breakfast bar, or
- Dried fruit - raisins, sultanas, apricots or dates, or
- Bananas, or
- Biscuits - digestives.
What to drink
Drink according to your thirst but sip instead of gulping down.
You should start drinking early during your training as it takes about 30 minutes for the fluid to be absorbed into your bloodstream.
- If you are aiming to lose body fat, plain water is all you need during training.
- Sports drinks, energy drinks, diluted juice are better choices if you are training continually longer than 60 minutes.
AFTER TRAINING
What to eat
It's after not during your exercise when your body gets stronger and fitter. So what and how much you eat post-exercise is important.
Carbohydrate helps your muscle to recover after exercise and provides the fuel needed for your next training. Post-workoit snacks to be eaten within 2 hours after exercise.
- Few pieces of fresh fruits with glass of milk, or
- A small cup of yoghurt, or
- A yoghurt drink, or
- Flavored milk, or
- A sports bar, or
- A tuna or cheese sandwich, or
- A handful of dried fruit and nuts.
What to drink
You need to replace the fluid you have lost during the exercise as soon as possible. Drink slowly instead of guzzling down in one go. This will hydrate you better.
What, how much and when you eat and drink makes a big difference to your performance. A healthy diet can increase your energy and endurance, reduce fatigue, maximise your strength and muscle gains, speed recovery, and improve your body composition.
This section provides you with a useful practical guide to help you put together your training diet. When planning your food intake, it is helpful to break the rules down into three distinct period of time - before training, during training and after training.
BEFORE TRAINING
What to eat
- Eat slow-burning or low-GI meals.
Considering our training starts early morning. You would have woke up with quite an empty stomach. Pre-workout snacks to be eaten 1-2 hours before exercise.
- Energy/cereal/breakfast bar, or
(without hydrogenated fat and less than 3g of fat with 1 serving)
- Fruit loaf or raisin bread, or
- Fresh fruit (examples are apples or pears)
What to drink
Watch your urine is the best way to check your body's hydration. Dark, gold coloured urine is a sign that you're low on fluid. Drink plenty of water and aim for light, yellow-coloured urine.
- Drink before you get thirsty.
- Drink at least 2 glasses of water before your exercise.
You are recommended to carry a bottle of water with you for the training.
- Aim to drink at least 8 glasses or 1.5~2 litres daily, or more in hot weather or training days.
DURING TRAINING
What to eat
Consuming 30-60g of carbohydrate can help you keep going longer. This carbohydrate helps to keep your blood sugar level steady and fuel your muscles. Rule of thumb here is to eat little and often, your goal is to maintain a steady supply of carbohydrate entering your bloodstream.
- Choose fast-burning high- or moderate-GI carbohydrates. Drinks containing sugar, glucose and maltodextrin would be suitable, but solid foods works equally well.
Workout foods to be taken when training longer than 60 minutes. Eat these with plenty of water and in small amounts. Recommended to contain less tha 5g of fat per serving.
- Energy, cereal or breakfast bar, or
- Dried fruit - raisins, sultanas, apricots or dates, or
- Bananas, or
- Biscuits - digestives.
What to drink
Drink according to your thirst but sip instead of gulping down.
You should start drinking early during your training as it takes about 30 minutes for the fluid to be absorbed into your bloodstream.
- If you are aiming to lose body fat, plain water is all you need during training.
- Sports drinks, energy drinks, diluted juice are better choices if you are training continually longer than 60 minutes.
AFTER TRAINING
What to eat
It's after not during your exercise when your body gets stronger and fitter. So what and how much you eat post-exercise is important.
Carbohydrate helps your muscle to recover after exercise and provides the fuel needed for your next training. Post-workoit snacks to be eaten within 2 hours after exercise.
- Few pieces of fresh fruits with glass of milk, or
- A small cup of yoghurt, or
- A yoghurt drink, or
- Flavored milk, or
- A sports bar, or
- A tuna or cheese sandwich, or
- A handful of dried fruit and nuts.
What to drink
You need to replace the fluid you have lost during the exercise as soon as possible. Drink slowly instead of guzzling down in one go. This will hydrate you better.
