Workout Diet and Nutrition

Diet and nutrition is not the stigmatised complicated procedure some of the 'experts' want you to think. First of all everyone is on 'a diet', you simply choose what they eat and this makes up your diet. Don't be afraid to make subtle changes to your diet in order to maximise your workout gains.

We're not talking about eating only rabbit food and some revolting sounding ingredients you wouldn't dare think about. Just simple and realistic changes depending on what your goals and objectives are.

Forget the jargon, talk of antioxidants and carbohydrate to protein ratios, we have listed a far more simple way to improve and educate your eating habits. Below is a list of more of the food types your body needs, and less of the food types your body could do without. The best part is, you'll be eating well balanced, nutrition packed meals without even thinking about it. That's the goal.

To see your muscles, you must get rid of what's hiding them. To achieve this, you must eat enough to preserve muscle, but not so much that you gain fat. This is the fine balace you must achieve. Diet right - hardcore diets either make you feel hungry all the time or are so restrictive they make you crave the wrong type of food. Keep it real, the odd blow out isn't normally acceptable in diets, but is generally required for life. By all means have the odd blow out, heavy weekend or holiday for example. Simply compensate for this by doing more exercise or having a cutoff point for your blowout. Balance is the key - for diets, workout schedules and basically life in general!

Eat fibre
Fibre helps your bowels by keeping you regular and helps your body deal with dietary fat. Try eating more oat bran, maybe on your cereal in the morning.

Don't cut out carbohydrates, but try to reduce them after 4pm
White bread and rice, these are the carbs you should try to avoid after 4pm. Wholewheat pasta and brown rice are considered to be good carbs, these can be eaten or used to replace white bread and rice. If you can't cut bread out or find it hard, try brown bread, or brown pitta bread instead.

Take in plenty of protein
A diet full of protein makes your body more feel full for longer, whereas eating too many carbohydrates can make you feel bloated. Beef, fish and chicken are good sources of protein, eat with multicoloured vegetables for meals high in nutrients.

Eat good fats
The common misconception is that you have to cut out fat from your diet altogether. Infact, you need to consume some good fats to keep your body satisfied and not make your dietary changes too drastic. Omega 3 polyunsaturated fats found in fish (like salmon) and linseed are good. Olive oil, nuts and avacados also contain good fats which help your dietary system as well as your heart.

Eat more often
Studies have shown that small, frequent meal consumption is much more beneficial for your body than eating two large meals per day. Try splitting your lunch into two or three small snack sessions.

Drink Iced Tea
A serving of tea has more antioxidants than a serving of carrots or broccoli. Antioxidants are crucial in your body's defences against cancer, heart disease and even body and facial wrinkles.

Take vitamins
Multivitamins can help fill the gaps in your diet o make a really positive difference. Studies have shown people who take multivitamins are less likely to develop serious illnesses like colon cancer. See our workout supplements guide for more.

More onions please!
Onions contain a neat sounding heart saving nutrient called flavonoids, so eat them regularly in your meals. If you must have the odd burger or pizza, plenty of onions is your duty!

Leave the skin on fruit
Don't peel apples or pears as you'll be throwing away valuable nutrients and fibre. The same goes for potatoes. Obviously peel oranges, but try and leave the white skin under the rind of an orange or tangerine, as these too contain flavanoids.