How to put on good weight
As simple as it may seem, it is not just a matter of eating what you like, whenever you like, to increase good weight. Gains require a structured training plan which will promote muscle turnover and strength and you need to give your body the right type of fuel so it can use it effectively to then build muscle.
Fad diets – too good to be true?
Starting the new year with a brand new or drastically different diet to get to a body weight you desire as fast as possible may be doing you more harm than good. Rapid fluctuations in weight can affect fluid levels and metabolism meaning short term changes on the scales, but longer term trouble keeping the weight off.
What to do with Eggs
Eggs are one of the most versatile meal options you can have, if you have eggs in the fridge you will always have a meal. When purchasing eggs try to get them from a refrigerated section, as freshness will deteriorate faster on a shelf. As a general guide, a day on a shelf is equivalent to a week in the fridge. Also always buy free range eggs, happy chicken will make happy eggs!
Hydration – one of the keys to summer success
When the weather is hot and humid you will lose heat, sweat and fluid a lot more during training. This can lead to dehydration which has a number negative responses on the body and results in poor performance. Each athlete will have different fluid demands and sweat rates which will vary depending on athlete body size, environment, humidity and training intensity.
Not all carbohydrates are the same
Carbohydrates can be classified in a number of different ways to describe a similar thing, complex and simple sugars, processed/refined or wholegrain carbohydrates and low and high Glycemic Index (GI). All of these terms have some consideration for the rate carbohydrates are digested and absorbed into the blood stream. The GI system provides a score to represent this rate.
Need some inspiration at meal time? Balanced Meal Ideas
The following ideas are ways to have a balanced meal that includes lean protein + carbs + nutrients at each meal time but still have variety from day to day. When you are choosing food, breakdown the meal into these main components to determine if it’s a balanced choice and will help meet all your requirements.