With the Holiday Season upon us in full force we here at TFW Fair Lawn decided to share some quick and easy to follow nutrition tips to keep you going through these cold winter months. Holiday Parties, Office Gatherings and visits with the family can easily derail your diet, and as all Warriors know diet is vitally important to helping your body maintain its optimum performance. Here's some tips from exercise professionals:
- Eat breakfast every day, and never go more than three hours without fuel to keep your metabolism active, not eating in the morning can have bad consequences with your blood sugar and trigger your body into thinking it's starving.
- Fuel your body with a high-carb, moderate protein snack before workouts. (Unless its Monday then remember to eat light because throwup on the track isn't a good look)
- Post-workout, eat a meal with both carbs and quality protein to promote an anabolic response and repair lean tissue. We have a convenient Protein Shake Bar here at our Fair Lawn NJ Facility that can remedy your post workout hunger for about $6.
- Stay hydrated. Never lose more than 2% of your body weight in sweat. This will keep your core temperature low and help ward off fatigue. Remember to drink lots of water during your workout, and you know what lets drink a 16oz bottle before any TFW workout.
- Eat a variety of colorful fruits and vegetables every day to add fiber, antioxidants, vitamins, and minerals.
- Avoid artificial sweeteners. They cause unwanted cravings for sweet snacks. Actually while we are at it just avoid sugar all together you're sweet enough.
- Take a standard multivitamin supplement while losing weight and training hard it will help replace vital minerals that are lost during ketosis and the recovery process.
- Plan out a day’s worth of meals and snacks in advance so there’s no question of what and when you eat.
- If you’re cutting weight before a fight, opt for a low-sodium diet in the days leading up to weigh-ins to encourage your body to lose water weight. (This is also true if you are a competitive power lifter like our very own Human Crane Rich Sadiv.)
Please enjoy the Holidays responsibly and get that ham out!