New Year's Diet

As we approach the middle of the first month of the year our new year's resolutions are either starting to stick or, if you are like me, we are starting to struggle to keep to the new routine. Many of us decided this is the year we are committing to lifting weights or committing to that cardio exercise we have always said we “like” to do but never actually do. Just as a friendly reminder, to truly see the improvements you are hoping for, nutrition is half of the equation. Whether you are eager to approach your exercise goals or are dreading leaving our comfortable routine, eating correctly can get you in the headspace to accomplish what you want!

There is absolutely more than one “healthy” diet out in the world. Depending on the type of physical activity you participate in, your nutritional needs may vary. It may take some time to determine what will be best for you to eat and drink before, after, and during your training.

For those who are focusing on weight training and want to really see those muscles grow, you may need to increase your overall daily calorie intake by about 10-15% of what is typically recommended. When preparing to lift weights you want to eat something about 60-90 minutes before your workout and increase this time if you have a sensitive stomach. Your pre weightlifting meal should consist of protein and carbohydrates. During training you want to keep your hydration levels up. A sports drink will help replenish your glucose stores as they are being depleted during your training if you train for 45-60 minutes or more. After training you will want to eat 50-100g of carbohydrates and 10-20g of protein depending on the intensity of your workout and your size. Again, you will want to keep your hydration levels elevated, it is recommended to drink 150% of the fluid you lost during training.

A person that is more cardio focused may keep their current calorie intake around the recommended amount, if it is working for them. About 60-90 minutes before participating in the cardio workout of your choice, you will want to eat a little something that has carbohydrates, little fat, and little protein. The pre training snack/meal should be something light that sits easy on the stomach. During your cardio training you will want to stay hydrated with a sports drink to replenish your electrolytes. Once your cardio workout is complete you want to take in protein within 30 minutes of the end of your workout, this is to help maintain your lean muscle mass.

On days without training for both programs you will still want to maintain a healthier diet, including lean proteins, vegetables, fruits, and fiber. It is recommended you eat lean proteins and protein from vegetable sources like beans and legumes. Recommended sources of carbohydrate including vegetables, fruits, whole grain breads and pastas. Recommended healthy fats include fish, avocados, nuts/seeds, olive or avocado oil, etc.

Here’s to 2023 and making this our year to take control of ourselves from the inside out! I'm here for you and I believe in you.