I wanted to research further into nutrition in exercise and fitness - I found this website
Which has a list of most personal trainers around the UK in different districts as well as telling you their specialities and areas of expertise.
Because in this research task I want to focus more on nutritional aspects of exercise, I started emailing trainers who specialised in in this area - I sent the following email.
I did not receive as many responses as I would have liked but at the minute these are the responses I received.
This is a responses from Mark Raynsford
Hi Mikey!
A lot of things will vary person to person but my general rules are;
1) Eat only natural foods that look as they did when they lived/were picked. So meats, veg, fruit, nuts etc.
2) Minmise/remove all sugars, processed food and stimulants such as alcohol and caffeine.
3) Keep protein (meats and eggs) high, and inclusive at each meal. Same with natural fats, avocado, coconut oils etc.
4) Drink 2-3 litres fresh water a day
5) Sleep by 10:30pm - this is crucial for fat loss and muscle gain due to hormones being released at night, and is affected with later sleep times.
6) Keep carbs after lunch to just vegetables and no potatoes. Scrap wheat based products as most people don't digest them well and cause bloating and digestive issues.
Hope this helps and gets you off to a start?!
Cheers, and have a great year!Mark
Mark Raynsford Dip PT, RMT
Brian from Total Endurance recommend that I visit this website
These are the main points from the website -
The 3 main components of a good muscle building diet and what role they play in helping you bulk up.
- Protein
Ah protein, what would we do without it? We wouldn’t grow that’s for sure! Apart from water, protein is the most plentiful substance in the body. Protein is responsible for building, repairing and maintaining muscle tissue. Protein is also the body’s second resource for energy after carbohydrates. Put simply, without protein we would wither away to skin and bone. When it comes to muscle building, your body requires an increased about of protein to repair the muscle your break down at the gym. - Carbohydrates
Carbohydrates are your body’s primary source of energy. There are two types of carbohydrates, simple and complex. Simple carbs are found in foods like sugar and fruit and will give you a quick burst of energy by raising blood sugar levels. Complex carbs are found in whole grains like brown bread, rice and potatoes. Complex carbs are important because they provide the long lasting fuel you need to train hard. If you don’t eat enough complex carbs in your muscle building diet your body will turn to its next source of energy, protein (which you don’t want!). - Fats
Fats are also a vital part of your diet, but must be consumed in the correct amounts. The most important fact you need to know about fats is there are two types. First, there are “good fats”. These fats are found in foods like olive oil, fish and nuts. Second, there are “bad fats”. These fats are saturated fats and trans fats. These fats are mainly from foods like meat, eggs and vegetable oil. You should aim to cut down bad fats in your diet and focus on eating the right amount of good fats.
You should intake per day. this depends on the person trainings , size, weight, metabolism.
- Protein: 1 – 1.6 grams per pound of bodyweight
- Carbs: 2.5 grams per pound of bodyweight
- Fats: 0.25 grams per pound of bodyweight
RULE #1: Eat at least 6 quality small meals per day. Eating more meals per day increases the body's metabolism, gives you a constant flow of energy and reduces the likelihood of your body storing your food as fat. You need to shift away from the "3 meals a day" mentality - those days are over. You should only feed your body with what it requires, not how much can fit in your stomach.
RULE #2: Eat protein and complex carbohydrates in every meal. You don't have to eat alot, but try to get about 30 grams or protein and some quality carbs in each meal. Carbs are easy as they are found in bread, rice, potatoes etc. Stick to whole grains, oats, brown rice and wholemeal bread for good carbs. Good sources of protein are chicken, egg whites, tuna, red meat and fish.
RULE #3: Use supplements. Bodybuilding supplements are a great way to get nutrients to the body fast. At a minimum I suggest you use whey protein supplements. Depending on your goals and level of training, creatine and glutamine should also be considered. Best times to consume supplements are first thing in the morning, before/after training and before bed.
RULE #4: Avoid simple carbohydrates. Simple carbohydrates are the "sugary" carbohydrates found in sugar, soft drinks and honey. Simple carbohydrates give you an instant pick-me-up but they will drop you right back where you came from after a few minutes. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Stay away!
RULE #5: Stay away from fats and excessive salts. Some fat is essential for a healthy diet. Good fat is found in olive oil, peanut butter and fish. Bad fat is vegetable oil, animal fats and butter. This pretty much rules out all junk food and fizzy drinks.
RULE #6: Fuel up before your workout. Eat a small meal that contains a good portion or complex carbohydrates and protein about 30-60 minutes before your workout. The complex carbohydrates will give you the sustained energy to train long and hard. And the protein will assist your muscles during your workout as you break them down.
RULE #7: The after workout meal/shake is the most important nutrition boost your body needs. Directly after a workout your muscles are broken down and crying out for nutrients. A good dose of protein is a must (40-50 grams) and carbohydrates also play an important role because they are needed for an insulin spike which will release growth hormone. A supplement shake is the best method to deliver these nutrients to your body followed by a good post workout meal within 60 minutes of training.
RULE #8: Drink water, and lots of it! The most important nutrient in your body is water. The quality of your tissues, their performance and their resistance to injury is dependent on the amount of the water you drink. Sip water constantly throughout the day and make sure you get more than enough water during your workout.
RULE #9: Avoid snacking by planning your diet. Let's face it, most snack foods you're going to be tempted with are going to be unhealthy and full of sugar, salt and other unnatural ingredients. If you plan each meal for the day during the previous day you will find that you will not feel like snacking as you will always feel satisfied.
RULE #10: At the end of the day, if you want to gain weight and pack on muscle you need to eat more calories than your burn throughout the day. If you don't eat enough calories you will not grow any muscle. Never stay hungry. As soon as you begin to feel hungry eat a good meal of carbs and protein. Also get a good serve of carbs and protein before bed, you body will need it for repairing muscle tissue while your sleep.
This is a response from Rez from Resco Results
Hay Mikey, thank you for your e-mail.
There is no simple answer to your questions as each individual has a completely different metabolic rate and the causes of being over-weight tend to differ from person to person. For this very reason, we undertake a full medical assessment of all of our clients before we commence our engagement.
The best course of action is to read an article under our ‘blog’ section, which tends to set the approach towards sustaining reduced bodyweight,
Best regards, Rez
After reading this article on Resco blog I found that this is more advice to help people loose weight (fat) where my initial survey was focusing more on a diet to build / tone muscle mass as well as loose fat.
This is the response from Jo Bottiglieri
Hi Mikey
Thanks for your e-mail. The short answer to your question is there is no short answer.
The nutrition side of any diet and exercise plan is often the most complex area and what applies to one person may not apply to another.
Age, sex, goals, activity levels all play a part in determining what to advise an individual so there really is no typical diet plan I would prescribe for a client as everything we offer is on a bespoke 1:1 basis.
I can tell you that correct nutrition usually forms about 70% of an individual’s result but never under estimate the 30% part played by exercise.
You have chosen a massive and very complex area to become an expert in and I have studied nutrition for years to know what I know. I can’t really be anymore specific than that without giving you a Sunday supplement answer which is going to be really useless for you and not do my reputation any favours.
If you think Geoff or I can help further please do give us a shout.
Regards
Jo
Joanna Bottiglieri
Personal Trainer & Sport Massage Therapist (REPs Level 4)
This seems to be a constant response I got for the question I posed to these nutritionists and personal trainers, When it comes to diet for exercise and fitness it generally depends entirely on who the person is, to what diet they should do,
Every aspect changes depending on your size / weight / metabolism / age / gender.
However their are still general aspects that people can follow which will aid their results, but not necessarily be that individuals most efficient diet to get the desired results.
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