After months of restrictions during the third national lockdown, it appears, dare we say it, that there is light at the end of the tunnel. If you are one of the hundreds of thousands of people across the UK who regularly go to a gym, you may already have your Gymshark kit, your water bottle, and towel ready to go at the front door. You may also be planning what you will do when you get to the gym. Perhaps you plan to do High-Intensity Interval Training (HIIT), a new ‘race against the clock’ routine, circuit training, the Strongman Challenge, AMRAP (as many rounds as possible), or a bit of everything. Whatever your gym plans for 12th April and beyond, you may also need to get back into a healthy food and nutrition programme. Without having the routine of a gym, many people have, understandably, struggled to keep up with their eating plan. So what can you do to prepare nutritionally for the great gym reopening on 12th April?
Add more foods with natural sources of protein
When you first get back into the gym, you will likely be starting at a lower level than where you left off (unless you are lucky enough to have a gym at home). For your body to get back to its pre-lockdown form, you will need to ensure you are eating plenty of foods rich in naturally occurring protein. Our Pure Pasta is an excellent source of the essential amino acids leucine, isoleucine, and valine, referred to as Branched-Chain Amino Acids (BCAAs). These are core building blocks of protein and cannot be made by the body, hence having a reliable source in your diet is important. BCAAs will directly benefit your muscle growth, decrease muscle soreness, reduce exercise fatigue, and prevent muscle wasting. The amount of protein you need very much depends on the type of exercise you are doing. Endurance athletes, for example, need large amounts; in the region of 1.2–1.4 grams per kg of body weight. Pure Pasta is available in 650g packs and convenient 125g travel packs for those on the go, including international athletes.
Eat a balanced diet
If your diet has become decidedly ‘unbalanced’ during lockdown, now is the time to tip the balance back in your favour. If you follow a vegan, paleo, pescatarian, vegetarian, or any other form of food regimen, you can always boost the range of foods you eat. And even if you eat a wide range of foods types, you can still expand the varieties you choose. For example, if you eat lots of lentils, you can add in other grains such as buckwheat and quinoa. Also, consider eating other varieties of vegetables you wouldn’t normally buy from the grocery store. Why is this so important? Because the latest science shows that the broader the range of foods we eat, the more diverse the range of bacteria in our gut micro-biota. This, in turn, has huge benefits for our overall physical and mental health, including our immune system.
Post-exercise nutrition
Finally, do remember to re-establish your post-workout nutrition routine. After a gym session, your body needs to recover and repair in readiness for the next workout. Ensure that your post-workout nutrition includes a healthy source of carbs (such as wholegrain pasta, quinoa, or sweet potatoes), protein, and fats (such as flax seeds and avocado).
By taking your pre and post-gym nutrition seriously, you will be able to make rapid gains and get back to your pre-lockdown form faster, in time for summer.
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