Food Types



  • Protein is vital as it is required by the body to maintain & build muscle tissue (Anabolism)
  • Protein requires a lot of energy to break down and use = more calories burnt
  • Keeps you feeling fuller for longer keeping hunger at bay thus stopping the longing for sugary snacks.
  • Protein is natural and what we were born to eat
  • Without a sufficient amount of protein your body will begin to break down muscle tissue forenergy while exercising. (Catabolism) THIS IS NOT GOOD!
  • Aim for between 140g-180g each day (Roughly 3 large chicken breasts)
NOT ENOUGH PROTEIN= Muscle Breakdown


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  • Fat is very important as it is required by the body to produce Testosterone and other growth hormones necessary to build muscle mass
  • Fat is the bodies preferred energy source
  • Aim for around 70g-100g each day (Roughly 3 sources of meat plus 1 serving of nuts/seeds)
NOT ENOUGH FAT =Reduced Hormone Production


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  • ‘Carbs’ are what our bodies use as an instant energy for High Intensity Exercise
  • Carbohydrates are a must for high performance athletes to perform at 100% intensity
  • The correct carbs can help increase muscle mass when utilized correctly
  • Aim for no more than 210-270g each day (Roughly 2 large servings of rice/potatoes plus 3 pieces of fruit)

Nutrition for – Healthy Eating

Timing of Food Intake for Healthy Eating

In order to successfully control your weight and eat healthily the timing of your food intake will play as big of a role as the type of food you are eating. You should limit your carbohydrate intake so that you take in carbohydrate around exercise. This means that you will need to eat carbohydrates roughly 2-3 hours before a training session and as quickly as you can afterwards (within 30 -60mins). There will be little need to eat them other than at these times.
This is necessary so that:

  • You have enough fuel for exercise
  • You can recover effectively from your session
  • You can minimise muscle breakdown
  • You curb fat gain

Timing of exercise for Health Eating

In general the time you exercise is down to your own personal preference or a time designated by your team (if you are going to group sessions or playing with a team). There is research to suggest that training in the evening and then eating carbohydrate in the hours after your workout benefits body composition. There is also research that also suggests strength training in the morning boosts your metabolism for hours after thus benefiting body composition also.

Some helpful tips for Healthy Eating

  • If it comes in bright, colourful packaging it is more than likely not good for you
  • If it is man made (processed), it’s probably not good for you
  • If it’s advertised on TV, it’s probably not good for you
  • The less legs the animal has that you are eating, the better it is for you

What should be in your meal?

  • It is suggested that you should always eat a source of protein with every meal, at all times of the day and with both carbohydrate and fat
  • It’s further recommended that you do not combine high amounts of fat with high amounts of carbohydrates e.g. Pizza, Chips, Pastry
  • One cheat meal per week is permitted. This means ONE MEAL, not ONE AFTERNOON, or ONE DAY

Nutrition for – Fat Loss

Timing of Food Intake for Fat Loss

It is possible to lose unwanted body fat through the combination of training and proper nutrition. It is important to consider food choices and especially food groups, as excessive carbohydrate is not conducive to fat loss. In order to maximise fat burning it is recommended that you do not have carbohydrates before any workouts. This will ensure the maximum amount of fat is burned during the session. You can then restore carbohydrate stores in the meal after your workout utilising vegetables,
fruit and a small amount of carbohydrate.

Timing of exercise for Fat Loss

It is recommended that you perform steady state exercise (brisk walk, jog, bike ride) for 30-45 minutes before you eat anything for breakfast. This will make the most of the fat burning state that you wake up in. For breakfast you will then eat according to the table above. If you intend to resistance train in the evening then you shouldn’t have any carbs until after the session for the last meal of the day.

Some helpful tips for Fat Loss

  • You are trying to lose body fat – not muscle. So keep your protein intake well above 2g per kg of body weight.
  • For your body to burn fat you must eat fat. Do not be afraid of fat in your diet (keep to the list ofgood choices earlier).
  • Eat lots and lots and lots of vegetables. They will fill you up and help you feel fuller for longer.
  • You have to be disciplined in order to lose body fat so be prepared to commit to your goal.

What should be in your meal?

  • After 3 weeks of low carbohydrate dieting you will need to have one day a week that incorporatescarbohydrates at every meal. This will help reset your metabolism and boost glycogen stores in thebody.
  • Alcohol will instantly stop fat burning. Avoid it whenever possible

Nutrition for – Muscle Maintenance or Growth

Timing of Food Intake for Muscle Maintenance or Growth

It is vital to maintain the muscle mass that you have worked hard for. In order to maintain muscle and not put on fat you will have to be aware of what you are eating at all times and think carefully about the content of your meals. You will need to eat a fair amount of protein & carbohydrate straight after your workout in order to maximise muscle gains from the resistance workout. It is recommended that you eat 1g per kg of bodyweight of carbohydrate post workout. Your body breaks down muscle for energy during exercise so it is vitally important that you consume protein and carbohydrate immediately after exercise.

Timing of exercise for Muscle Maintenance or Growth

In order to maintain muscle mass it is important to keep your workouts short and intense. Any session over 1 hour could lead to accelerated muscle breakdown. After 1 hour of training, cortisol levels are raised even higher than usual (muscle breakdown) and testosterone levels get lower.
The meal before you exercise should contain a decent amount of carbohydrate so that you can train at an intense level that will be required to build muscle mass. The intensity level of exercise dictates the amount of muscle building hormones released by your body. This will lead to subsequent muscle building.

Some helpful tips for Muscle Maintenance or Growth

  • Don’t be afraid of carbohydrates (potatoes, rice and fruit), you will need them to maintain muscle and keep muscle building nutrients entering muscle cells via insulin.
  • If you are eating a meal high in carbohydrates (>50g), try not to add extra fat (i.e. oils, mayo, houmous) as it may be stored in fat cells rather than used for energy.
  • Still be conscious of the amount of food you are eating. Maintaining muscle is hard to do and not a licence to eat what you want. Be disciplined in your approach and don’t over consume food.
  • Try and eat the majority of your daily carbohydrate requirements after your workout in order to maximise muscle building and minimize fat storage.
  • A protein supplement (such as whey powder) may be useful to have in between meals especially if you are trying to ‘bulk up’.