Welcome to week 1 of Real Strength!
This week, we focus on the basics to lay the foundations for a healthier you.
When it comes to building muscle, there’s a common misconception that you need to eat less in order to get lean and build muscle. This isn’t exactly true but eating well can help support the demands of your classes.
Just a heads up that your nutrition demands will change slightly as the weeks go on. You might notice your stomach rumbling a bit more, as you’re using more energy. That’s totally normal. Be sure to feed it (with the right stuff of course).
Focus on whole foods
Your first task is to base your meals around whole foods. Nutrients found in whole foods are better absorbed and utilised than highly processed foods. So we suggest you jog past the ready meals and think fresh fruits, vegetables, nuts, seeds, meat, fish, eggs, whole-grains and good quality dairy products.
Hit your 5-a-day
Strength classes can generate extra stress on your body (don’t worry, you need this to progress!) and release higher numbers of chemical compounds called free radicals. We can help the body to remove these free radicals with antioxidants found in fruits and veggies. Just add an extra portion of veg to every meal this week.
Reduce the sweet stuff
You’re probably aware by now these classes are physically demanding, so make sure you’re looking after yourself. Unfortunately eating lots of sugar may prevent you from progressing. Essentially, sugar is empty calories meaning it doesn’t contain any nutritional benefits and can even stimulate your appetite.
However, you can still get your sweet chocolate fix with some extra nutrition with this delicious chocolate-orange energy ball recipe by BBC Good Food.
It’s these super simple and easy swaps that can really help you to achieve your goals.
This one day meal plan will give you some ideas to kick start your gains.
— Breakfast: 2 poached eggs on rye toast with a side of spinach and tomatoes
— Mid-morning snack (if you’re hungry): an apple
— Lunch: Wholemeal wrap with reduced fat hummus, chicken breast, peppers, cucumber and 1/4-1/2 an avocado
— Afternoon snack: 1 chocolate orange energy ball or Greek yoghurt with berries, cinnamon and a sprinkle of mixed seeds
— Dinner: Lemon and dill baked cod served with roasted broccoli, cauliflower and a side of brown rice.
— Dessert: Mixed berries and a herbal tea
Kick start the Real Strength plan with these nutrition guidelines to pave the way for success!
More nutrition advice for gaining strength next week!
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