Some simple advice on what to Eat before and after BootCamp:

Eat too much and you’ll feel ill, eat too little and you’ll feel light-headed. So what is the ideal way to eat before BootCamp?

About 2 – 3 hours before a Workout you should eat a small meal (one that will fit on a side plate) containing about 50 – 70 grams of Carbohydrates and 20 – 30 grams of Protein, but not too much Fat or Fibre as these will slow digestion. You want the fuel and nutrients from your pre-Workout meal to be available for you as you train. Foods high in Fat and Fibre digest too slowly to be useful for your Workout. If you are slightly built or if you wish to lose weight, you should use the lower figures. If you are a larger build, you may wish to use the higher figures.

These pre-BootCamp snacks are perfect to help you get the most from your Workout:

• Tuna Salad on a slice of Granary Bread followed by a Banana.
• Chicken Breast Slices with Tomato on 2/3 Crispbreads followed by an Apple or Orange.
• A bowl of Porridge with Raisins and Peach Slices and a small Protein Shake.
• Quorn Slices/Chunks and a Crispy Salad with Low Fat Dressing followed by a Low Fat Yoghurt.
• Mashed Banana on Granary Toast and a small Protein Shake.

Some people find Protein Shakes a great and very convenient way to ensure they get the Protein they need before and after a Workout.

After BootCamp, you need to refuel and repair your body so it gets stronger and fitter, as well as continuing to keep your metabolism revved up – which it will be after BootCamp. So what you eat is important and it needs to be simple and quick to prepare so you don’t eat too late.

You should try and eat as soon after your Workout as possible; ideally within 30 – 60 minutes. This will help you to recover more quickly.

Your post Workout meal should provide you with Protein to help repair and strengthen your muscles, Carbohydrates to replenish your Glycogen stores, Fibre for digestive health and some Unsaturated (good) Fats for taste if you want them. If you have a sweet tooth, now is the time for a treat – the sugar will replenish Glycogen stores rather than end up being stored as Body Fat (which is what usually happens to sugary snacks!).

How much you eat is up to you but as a guide, you should try and get about 30 grams of Protein, about 100 grams of Carbs (less if you are trying to lose weight). Remember that Vegetables and Fruit count as Carbs, so make sure you include them as they contain lots of vitamins and minerals that your body needs to recover from your Workout. Good Fats (the unsaturated variety, such as Olive Oil) are NOT your enemy. Your body needs Fats in your diet in order to function correctly and so you should try and include some of these in your post-Workout meal but opt for healthy unsaturated Fats from plant sources in preference to unhealthy saturated types. Evidence suggests that diets high in saturated Fats (the type found in animal fat like lard, butter, cheese etc.) are unhealthy and may lead to heart disease and other complications.

Try eating these meals like this after your Workout to boost recovery and replenish your body:

• Chicken Breast stir fry with Spicy Brown Rice and steamed Broccoli followed by low fat Chocolate Mousse.
• Cod baked in Tomato and Shallot sauce with Green Beans and New Potatoes followed by some Fruit.
• Chicken and Pepper Kebab Skewers in Pitta Bread Pockets with Yoghurt Dressing followed by two Chocolate Digestive Biscuits.
• Lean Mince Beefburger with Tomatoes, Lettuce and Pickle in a Sesame Bun followed by a Banana.
• Six Scrambled Eggs (use only one or two yolks) with Spinach on Granary Toast followed by a small glass of Orange Juice.

Scrambled Eggs on Toast are a great post-Workout meal, especially after a Saturday morning BootCamp with us. Go easy on the number of yolks you use if you have any concerns about cholesterol.

Exercise primes your body to strengthen and increase your endurance and stamina but FOOD is what is needed to recover, repair and replenish after a tough hour of running around and lifting heavy things. Make sure you get the right nutrition and remember:

• Eat Wholegrains 
• Cut down on sugary Carbs such as Cakes, Biscuits and Deserts
• Eat lean Protein
• Eat plenty of Fruit and Vegetables 
• Don’t cut out Fats but choose the good variety – the unsaturated ones from plant sources like Olive oil
• Avoid processed foods – they’re usually high in Salt, Sugar and Saturated Fats

Come to BootCamp and bring your Friends too! Everyone gets a Free Trial – just turn up, no need to book!

See you at a Workout soon!