Guest blog by Rachael Burford, Thurrock and England Rugby Player
Training and nutrition are always hot topics in the sport and fitness world.
I’m often asked what my training routine is or what do I eat before or after training or on my rest days. It’s always so hard to answer because my training can vary as can my food intake.
I try and listen to my body - if my muscles are feeling sore and tired I may need to increase my calorific intake or I may have to rest or recover more. (Look out for my Recovery Blog coming soon).
I think people (myself included) are always intrigued to see what other people do and how they do things differently. I like to learn and know how people train and how they fuel themselves for their training.
What I have realised over the years is that one way of training or eating does not fit all. I, like you, have to find what works best for me and what is sustainable as a lifestyle. Hopefully these top tips which work for me, can help you find what works for you.
Stick to this rule and you can’t go wrong. When I have my meals I always want to cook them from fresh and I always think how did this product get here? I have a process of thinking is this real or fake? Real is anything in its original form, fake is anything that has been manmade!! If it’s real it goes in my basket and if it’s been refined I avoid it. Try this next time you go food shopping.
2. Drink lots of water.
We need around 2-3 litres of water a day. It’s so important for you in so many ways: keeps you hydrated; keeps your skin glowing; it can give you energy; and even helps with weight loss! A lot of the time that we think we're hungry, we are, in fact, just thirsty! I love green tea as it has so many health benefits and it’s great for giving your energy and alertness too.
3. Avoid refined sugar.
What more can I say on that one!
4. Don’t cut good fats
There are so many myths out there that fat is the enemy! It’s not! Good fatty acids like eggs, avocados nuts and seeds all support your bodily functions, provide energy for training and in fact support weight loss.
I use Lucy Bee Coconut Oil as my preferred fat for cooking with.
5. Allow yourself to indulge from time to time … just not too often.
Afternoon tea with mum!
Balance and moderation are key to a healthy lifestyle. Think of the principle of 80:20. This concept means 80% smart and right food choices and 20% of enjoying meals out and treats. Don’t say no to birthday cake enjoy those moments! We only live once so enjoy it!
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