Planning Your Training Diet: Fueling Your Fitness Journey

Planning your training diet is an important part of getting the best from your workout. Depending on your goals, you may want to eat a low-carb, higher protein meal before a long run to increase the stress on your muscles, or you may want to eat more carbs to ensure your body is properly fuelled for training. It's also crucial to get enough protein to support muscle repair and recovery. You should also eat healthy fats, especially if your sleep schedule is not the norm, as these help regulate hormone levels and energy.

Eat more calories, especially from carbohydrates

Eating more calories, especially from carbohydrates, is an important part of planning your training diet. Carbohydrates are essential for fuelling your body for training and ensuring that your carbohydrate (glycogen) stores are refuelled after your workout, ready for your next session. A sensible starting point is to include a serving of carbohydrates at two meals, such as breakfast and lunch. This will ensure that your body is properly fuelled for training and that your carbohydrate stores are replenished. It is not necessary to have a serving of carbohydrates with every meal, but it is important to keep carbohydrate levels consistent each day and avoid a large amount before bed.

If you are training in the morning, a low-carb, higher-protein meal before your workout can increase the stress on your muscles, making them more efficient for endurance training. However, this can reduce the quality of harder training sessions, so it should be carefully planned. On heavier training days, you may need to increase your calorie intake, mainly from carbohydrates.

It is also important to eat a complex carb before training. This will provide your body with the energy it needs to perform at its best. In addition, be sure to eat healthy fats, especially if your sleep schedule is not regular. Healthy fats help to regulate hormone levels and energy.

Overall, when planning your training diet, it is important to focus on eating more calories, especially from carbohydrates, to ensure that your body is properly fuelled for training and recovery. By including carbohydrates at two meals and keeping levels consistent throughout the day, you can optimise your body's energy stores and support your training goals.

Eat a lot of protein

When planning your training diet, it's important to eat a lot of protein. Protein supports muscle repair and recovery, which is essential for training. Aim for around one gram of protein for every pound of body weight. This will ensure you're getting the correct amount of amino acids, which is crucial for muscle gain and keeping fat gain at bay.

You can include protein in your diet by eating protein-rich foods such as meat, fish, eggs, dairy, beans, and legumes. It's also a good idea to include a serving of complex carbohydrates at two meals per day. This will ensure that your body is properly fuelled for training and that your carbohydrate (glycogen) stores are refuelled after each session.

If you're training for endurance, you may want to try 'training low'. This involves eating a low-carb, higher-protein meal before a long run to increase the stress on your muscles. Research has shown that this can help your muscles adapt and become more efficient for endurance training. However, it's important to note that 'training low' can reduce the quality of harder training sessions, so it should be carefully planned.

Finally, don't forget about healthy fats. Healthy fats help regulate hormone levels and energy, so be sure to include them in your diet, especially if your sleep schedule is irregular.

Eat complex carbs before training

Eating complex carbs before training is a great way to ensure your body is properly fuelled for your workout. Carbohydrates are the body's main source of energy, so it's important to eat enough of them, especially if you're training. Aim for a moderate increase in calories from carbohydrates on normal training days.

It's also a good idea to include a serving of carbohydrates at two meals, such as breakfast and lunch. This will ensure that your carbohydrate (glycogen) stores are refuelled and ready for your next training session. If you're training in the morning, a protein-based, low-carb breakfast can be a good option as it will reduce the availability of carbohydrates to your muscles, increasing the stress on them and making them more efficient for endurance training. However, be aware that this can also reduce the quality of harder training sessions, so it's important to carefully plan when you incorporate this strategy.

Keep your carbohydrate levels consistent each day and avoid a massive amount before bed. Eating complex carbs, such as whole grains, legumes, and starchy vegetables, will provide your body with a steady release of energy throughout your training session.

In addition to carbohydrates, it's crucial to get enough protein in your diet to support muscle repair and recovery. Aim for around one gram of protein for every pound of bodyweight. This will help you efficiently gain muscle while keeping fat gain at bay.

Consume healthy fats

Consuming healthy fats is an important part of your training diet, especially if you have an irregular sleep schedule. Healthy fats help to regulate your hormone levels and your energy levels.

Healthy fats are an essential part of a balanced diet. They are a source of essential fatty acids, which the body cannot produce on its own. These fatty acids are crucial for maintaining the health of your cells, as well as for regulating your metabolism and immune system.

Some examples of healthy fats include olive oil, avocados, nuts and seeds, fatty fish such as salmon and tuna, and nut butters. These foods are rich in monounsaturated and polyunsaturated fats, which have been shown to have numerous health benefits, including reducing the risk of heart disease and improving brain function.

When incorporating healthy fats into your diet, it is important to remember that they are calorie-dense, so a little goes a long way. Aim to include a small amount of healthy fats at each meal, such as a drizzle of olive oil on a salad or a handful of nuts as a snack. This will help to ensure that you are getting the benefits of these nutrients without consuming too many calories.

Consume carbs at two meals

Consuming carbohydrates at two meals is a sensible way to ensure your body is properly fuelled for training. Carbohydrates provide the body with glycogen, which is essential for energy during exercise. By including a serving of carbs at breakfast and lunch, you can ensure your carbohydrate stores are refuelled and ready for your next training session. This is particularly important if you are engaging in endurance training, as it will help to reduce the strain on your muscles.

It is recommended to keep carbohydrate levels consistent each day and avoid consuming a large amount before bed. This is because carbohydrates provide the body with energy, and consuming too many carbohydrates before sleep can interfere with your rest.

When planning your training diet, it is also important to consider the timing of your carbohydrate consumption. Consuming a complex carb before training can provide your body with the energy it needs to perform effectively. Additionally, including a source of protein with your carbohydrates can further support muscle repair and recovery.

Overall, by consuming carbohydrates at two meals, you can ensure your body has the fuel it needs to perform optimally during training. This strategy is a simple yet effective way to support your fitness goals and ensure your body is ready for the demands of exercise.

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