Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 5

Nutrition Strategy

A

s mentioned to maintain your metabolism 5
to 6 meals per day are recommended. Your
stomach will digest food in approximately
3 hours so meals should be timed to be
around 3 hours apart. In each meal include the
macronutrients that your body needs (these are
proteins, carbohydrates and fats – see the list
below for smart choices).
Maintain hydration by drinking 2-3 litres of water
per day (drink at least 500ml of water as soon as
you get up – this flushes toxins from your body,
and hydrates your body after being asleep for
several hours). Not getting enough water during
the day will make you dehydrated, which can
affect your performance while training and can
minimise the gains from training, due to poor
organ function.

Important note:

Protein is used by your body to grow and repair
muscle tissue. Protein targets are important to
meet but avoid going too far over your protein
targets. This will allow your body to recover from
exercising more regularly. Protein supplements
are good, but they are supplements, and natural
sources of protein are the best for the body.
Fats are important to the body as they protect
the body against injury, improve the body’s
performance and help the body to absorb
nutrients. Eating good fats will keep you full for
longer, reducing cravings or the likelihood of
unplanned snacking.
Watch your calories. A calorie deficit means that
you are consuming less calories than you are
burning, this will lead to weight loss. The type and
timing of foods eaten should be considered too.
Calories are provided by a combination of fats (9
calories per gram), carbohydrates and proteins
(both 4 calories per gram).

e
should consum
n and
Each day you
ams of protei
y 1.5 gr
approximatel
r kilo of body
pe
rbohydrates
day
1 gram of ca
good fats per
round 40g of
weight. A
d.
is recommende
uscle glycogen )??????????)????????)
?)???????)???????????)?????????)?????????)????????)??????????)???????????)?????()M????
???
??????) ??????????) ???????????????????) ??????)I??5????????????????)M???A???()M????A?????
??????)1??????????L???????????)???????????????)M????????L??????????)
???????????)???(($?M??????
??????(%?????($?
????????????????????????($?
?????????($???????($?9?????????((