As a qualified Sports Nutritionist I can provide you with all the information you need concerning, food, drink and supplements.
What, when and how much we eat are major factors in our bodies shape, and whether you are looking to lose or gain weight through exercise. The results you desire can take a lot longer to achieve if you do not change your eating habits.
When we talk about losing weight we should actually replace the word weight with fat. As, it is the amount of fat on our body that determines our shape.
Food diaries are an invaluable method of assessing your eating habits. By looking at your daily energy consumption compared to energy expenditure I can advise you on how best to make changes in your diet that will have positive and long lasting effects.
A food diary will enable you to see exactly where you are getting your macronutrients (Protein, Carbohydrates, Fats) from and in what percentage.
It will also enable you to think ahead and begin to plan your meals and eating times in order for your body to use the fuel in the best manner.
EXAMPLE1: Weight loss
In order to lose weight sensibly it is recommended that you lose no more than 1-2lb (1kilo) a week. In order to achieve this by exercise alone you would have to burn an extra 3,500 calories a week, or 500 a day!
(Running for 40 minutes at 6mph)
However if you changed your eating habits and reduced your daily calorie intake by a mere 250 calories a day (Chocolate Brownie) you would then only need to burn 1750 calories in a week or 250 a day. (Running for 20 minutes at 6mph)
EXAMPLE 2: Muscle gain
If you are looking to increase your lean muscle you may want to think about dietary supplements to speed up this process. But there are many factors to take into account in order to get the most out of these.
Such as, your weight, current calorie intake and expenditure, time of day you take them and many more. For example if you are taking a protein supplement to increase your muscle, the sport or exercise you do can dictate exactly how much you take, how often and for what period of time. If you are into endurance sports then you will need to take it over a longer period of time and in smaller daily doses in order to prevent the extra weight gain from slowing you down. However, if you are using it to aid your weight training ability then you would want to take more of it daily in order to get the results in a shorter period of time.
For a free consultation please call Kevin on 692 814 314
More Muscle = More Energy Required = More Fat Burnt = A Better You
...that after the age of 40 you start to lose between 0.5% and 2% of muscle each year!
...that burning an extra 500 calories a day can result in an extra 1lb of weight being lost per week..
On average you will burn 450 calories with one of our Personal Training sessions.
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