We all know that you need to eat and want to eat, after a grueling session in the gym, but what do we eat? In today’s world, we really are spoiled for options when it comes to food, which is excellent, but also a problem. Sometimes too many choices can lead to made decisions. 

Imagine that your body is a car, and the food is its fuel. The car needs good quality fuel to operate correctly. This is also true with our bodies. We must consume certain types and amounts of nutrients to maximize our performance.

Different foods work for different people. We all are unique and have different blood types that use and process foods differently. However, these 3 nutrient-dense foods are critical for all athletes, no matter the sport or body type.  

1. Coconut ProductsAround 25% of an athlete’s diets should consist of fat, but the kind of fats you’re consuming is just as important. Coconut oil is up there with the best of them. Coconut oil contains MCT (medium chain fats) which are absorbed in the bloodstream more like carbohydrates, rather than fats, making this excellent for endurance, recovery, and stamina, especially when consumed in small amounts throughout the day. Another great coconut product is coconut water, which combines the perfect electrolyte and carbohydrate replacement, to be consumed before, during and after any activity. This is why we have added coconut to our product Load-UP, the complete post-workout recovery drink.  

2. Omega 3 FatsRedness, pain, heat, and swelling are four symptoms of chronic inflammation. Overtraining can take its toll on muscles, joints, organs and the immune system. If this is combined with stress and poor eating habits, it’s a recipe for inflammation. With daily nutrition being so poor, the foods are packed with hidden nasties, such as omega 6 fats. We MUST consume Omega 3 fats to combat these. The body doesn’t create omega 3, so it is seen as an essential food source, which we must consume on our plates for optimal health. The best sources of omega 3 fats are wild caught salmon, sardines, black cod, and herring. Algae and fish oil supplements are also great. 

3. Whey ProteinYes, this is essential for all athletes, even non weight lifting ones. Just because you’re not lifting weights, doesn’t mean the muscles don’t need feeding. Focusing too much on carbohydrates and neglecting the importance of protein and its direct relationship to repair and the maintenance of the muscles, can be detrimental to your regiment. Combining whey protein with a slow releasing carbohydrate is perfect for keeping a balanced blood sugar level throughout the day, which creates the ideal balance for stamina and energy. Whey protein is a complete bioavailable protein, which means it contains all of the essential and nonessential amino acids. It is a must for all serious athletes to maintain muscle and health.

If you are serious about your training and want to succeed, then you must apply these top tips to your daily nutrition schedule to maximize recovery.



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