WOD 082808 Thursday

In 15 minutes, do as many rounds as possible of:
10 KB Swings @ 32kg
5 KB Press @ 24kg L/R
5 L-Sit Pull Ups

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Nutrition - Where do I start?

Over the past couple of weeks, I've had a few people ask me some questions regarding nutrition - what should I eat, how much should I eat etc. It's good to know that there is more interest in the fueling of your bodies. Here's some information as a starting point.

A good resource to start at would be www.mypyramid.gov. You can use their My Pyramid Plan to estimate your calorie intake based on your activity level. They will also provide you a chart to help you estimate servings sizes.

It's important not only to get the necessary calories to fuel activity, it is also imperative for speeding up your post workout recovery. You would want to aim for 5-7 meals throughout the day. This would be Breakfast, Lunch and Dinner with snacks in between.

Timing of your meals is also important.Generally, you want to keep meal intervals at about 2-2.5 hours at most. And for a post workout meal, try to consume a high protein snack or shake within 30 minutes of completing your workout. Within 1-1.5 hours of activity you should consume a meal with a ratio of 1/3 protein, 1/3 carbs and 1/3 vegetables or fruit.

And it always good to increase your intake of fresh fruits and vegetables throughout the day. Try to avoid processed foods and foods with excessive of salt or oil.

Water intake is also important. Aim for 2 litres of water per day. Before physical activity, consume 1- 2 cups of water at least 1 hour before exercising. During extended physical activity, you should consume 120 - 240mls of water every 10 to 15 minutes. Within 30 minutes after exercise, consume about 1/2 liter of water to replenish fluids lost during exercise.

This info is only the very beginning of effective fueling for your body. There are many resources on the web that you can get information from. If you guys have any other questions, you can post your questions in the comments or mail me at jonathan@pushmore.com.my.

Eat well!