Glycogen is the main form of energy which is stored in liver and the muscles. If we train with low glycogen stores, we will feel constantly tired and our training performance will be lower and will enhance the risk of injury and illness. Basically eating 5-6 meals or snacks per day will help maximise glycogen stores and energy levels and minimise fat storage.
Nutrition balance
Proteins - important for growth and repair of muscle
e.g. eggs, milk, meat, poultry, fish and beans
Fat - can be divide to ´good fat´ (unsaturated) e.g. olive oil, avocado and nuts
and ´bad fat´ (saturated) e.g. fatty meat, cream, cakes and pastries
Carbohydrates - our main source of energy
- has two forms sugar e.g. fruits and vegetables
starches e.g. pasta, rice, oats and bread
Minerals - have an extent variety of roles in the body and eating
e.g. Calcium, Iron, Iodine, Magnesium, Phoshorous, Potassium, Selenium and Zinc
Vitamins - water and fat soluble vitamins play very important roles in metabolic functions in the body
e.g. Vitamin A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Panothenic acid) and Biotin, Vitamin B6 and B12, Vitamin C, Vitamin D, Vitamin E, Folate (Folic acid), Vitamin K
Fibre - is only found in plant foods. Also fibre helps to keep our digestive system healthy
e.g. Oats, beans, lentils, chickpeas and peas
Water - 60 % of the human body is water. It is calories-free and helps to carry other nutrients in the body.
A few tips:
Energy fuel tip
57% of carbohydrates (sugar or sweets, bread, pasta)
30% Fats (oil, dairy products, nuts)
13% of Proteins (meat, fish, eggs)
Recovery meal tip
500 ml of recovery drink or a pint of milk
1 banana immediately
and within 1 hour substantial food such as chicken or beans on toast
In the end do not forget to eat at least 5 pieces of fruit or vegetables per day but potatoes do not count. It is easy to remember a rainbow of colours to give our body the mix of nutrients it needs.
We are what we eat!
