Month: August 2024

For years carbs have been seen as the enemy and many weight loss programmes have historically advocated the “cut carbs” approach. Cutting out bread, rice, pasta and potatoes was advised but now there is science to support the notion that cutting out carbohydrates from our diet might in fact be harmful to our health.

To start with, carbohydrates are one of the key macronutrients we need. Carbohydrates fuel our bodies, they are the preferred fuel for all of our cells and organs to carry out their tasks. Without fuel we would just grind to a halt! They also help prevent muscle loss and enhance muscle recovery. There are two types of carbohydrates:

• Simple carbohydrates: these are found in sugars which have been stripped of their natural fibre. They are lower in nutritional value and are ok to eat but in moderation – more to follow on this.
• Complex carbohydrates: these are high in fibre and are found in vegetables, whole grains, fruits and whole, unprocessed foods.

Carbs fuel you

When we eat starchy carbohydrates they are broken down into glucose. When glucose enters our blood, if it is immediately required it is then used, however if there is an excess it is stored as glycogen in the liver and in the muscles. Only if there is still excess sugar in the blood, after these stores have been fully stocked, is this glucose converted into fat. 

The studies have found that a diet where carbohydrates were removed was linked to artery clogging, accelerated ageing of our organs and an unbalanced gut microbiome. Government and NHS guidelines suggest that 50% of our daily energy intake should come from healthy carbohydrates such as brown bread, brown pasta and vegetables. Many diets such as the keto diet advocate removing carbohydrates and having 70-80% of the daily energy intake from fats and 20-30% from protein. This pushes the body into a state of ketosis where the body breaks down fats to ketones for fuel. This type of diet is sometimes prescribed for medical conditions. Epilepsy sufferers for example may be prescribed it as it has been shown to reduce seizures. There is also some evidence suggesting it to be beneficial for certain neurological disorders but not just for purely reducing body fat. 

In a study which looked at the effects of cutting carbohydrates (reducing carbohydrate intake to just 8% of daily calories) or reducing sugars (this group reduced the free sugars eg syrups and sugars added to cakes etc). Both the carb cutting group and the reduced sugar group lost weight at 12 weeks but the carb cutting group showed some worrying results. Their blood tests showed increased levels of the bad cholesterol (low density lipoprotein), increased clotting protein and spikes in blood sugar following carb intake so their bodies became less able to handle carbohydrates after starving themselves of it. The reduced sugar group however showed lower bad cholesterol levels at 12 weeks. 

Carbs and fibre

One of the other issues with cutting out carbohydrates is that our dietary fibre intake also reduces which puts our bodies at risk of other conditions such as diabetes, heart conditions, obesity and bowel disease, immune function issues and gut microbiome problems. 

The fundamental message here is that cutting out or restricting carbohydrates is not going to help with weight loss and building/maintaining lean muscle but may instead cause health problems further down the line. Having a balanced, healthy diet which includes sensible carbohydrates, protein, fat, fibre and vitamins and minerals is going to stand you in the best stead! 

So what are the good carbs that we want to make sure we have in our diet? Oats, sweet potatoes, pasta (ideally wholewheat), whole grain bread, quinoa, lentils and chickpeas. And what about the carbs to be mindful of? Sugary drinks, refined cereals, sliced white bread, syrups and honey, cakes and sweets.

Any questions please do get in touch!

Caroline x

Strength training offers incredible benefits for women, including increased muscle mass, improved bone density and enhanced metabolic health. However, to maximise these benefits, it’s essential to fuel your body with the right nutrients and to stay consistent

Macronutrients: The Building Blocks

Protein

Protein is crucial for muscle repair and growth. Aim for a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight – take a look at this blog for more info on this. High-quality protein sources include:

– Lean meats: Chicken, turkey, and lean beef

– Fish: Salmon, tuna, and cod

– Dairy: Greek yoghurt, cottage cheese, and milk

– Plant-based: Tofu, tempeh, lentils, and chickpeas

– Protein supplements

Carbohydrates

Carbs are your body’s primary energy source, essential for fuelling intense workouts. Focus on complex carbohydrates that provide sustained energy:

– Whole grains: Brown rice, quinoa, oats and whole-wheat products

– Fruits: Berries, apples, bananas and oranges

– Vegetables: Sweet potatoes, broccoli, spinach, and bell peppers

– Legumes: Black beans, lentils and peas

Fats

Healthy fats are vital for hormone production and overall health. Incorporate a variety of these sources:

– Monounsaturated fats: Avocados, olive oil and nuts

– Polyunsaturated fats: Fatty fish (like salmon) flaxseeds, and walnuts

– Saturated fats: In moderation, from sources like coconut oil and dairy

Micronutrients: The Essential Vitamins and Minerals

Calcium and Vitamin D

These nutrients are crucial for bone health, especially important for women who strength train. Sources include:

– Calcium: Dairy products, leafy greens and fortified plant milks

– Vitamin D: Fatty fish, fortified foods and sunlight exposure. It is recommended to supplement this in winter months

Iron

Iron is vital for oxygen transport in the blood, supporting endurance during workouts. Women, in particular, need adequate iron intake due to menstrual losses. Sources include:

– Heme iron:*Red meat, poultry, and fish

– Non-heme iron: Lentils, beans, tofu and fortified cereals

Magnesium

Magnesium plays an important role in muscle function and recovery. Include these foods in your diet:

– Leafy greens: Spinach and kale

– Nuts and seeds: Almonds, pumpkin seeds, and sunflower seeds

– Whole grains: Brown rice, quinoa, and oats

Hydration: Stay Refreshed and Replenished

Staying hydrated is fundamental to performance and recovery. Here’s what you should aim for:

– Water: Drink at least 1.5 -2 litres per day, more if you sweat heavily during workouts.

– Electrolytes: Replenish electrolytes with drinks like coconut water, electrolyte tablets, or sports drinks, especially after intense or long-duration workouts.

Pre-Workout Nutrition: Fuel Correctly

Eating the right foods before your workout can make a significant difference in your performance. Aim to consume a balanced meal 2-3 hours before training, including:

– Carbs: For energy (e.g., a banana, bread, pasta)

– Protein: For muscle support (e.g., a protein smoothie, Greek yoghurt)

– Fats: In small amounts (e.g., a handful of nuts)

If you’re short on time, a small snack 30-60 minutes before your workout can also help:

– Fruit: An apple, banana or an orange

– Protein bar: Low in sugar and high in protein

Post-Workout Nutrition: Optimise Recovery

Post-workout nutrition is critical for recovery and muscle growth. Within 30-60 minutes after your session, aim to consume:

– Protein: To repair muscles (e.g., a protein shake, eggs, chicken breast, Greek yoghurt with nuts, seeds)

– Carbs: To replenish glycogen stores (e.g., sweet potato, rice)

– Hydration: Rehydrate with water and consider a sports drink if you’ve sweated a lot (watch the hidden sugars in these)

Supplements: When Food Isn’t Enough

While it’s best to get your nutrients from whole foods, supplements can help fill any gaps:

– Protein powder: For convenient post-workout protein if you are on the go (watch the sugar content in some of these though)

– Multivitamin: To cover general nutritional needs

– Fish oil: For omega-3 fatty acids

– Turmeric: excellent for inflammation – I highly recommend The Turmeric Co for this

– Magnesium – excellent for joint health

Conclusion

Proper nutrition is a key component of any effective strength training program, especially for women. By focusing on a balanced intake of macronutrients and staying hydrated, you can enhance your performance, recovery, and overall health. Tailor these guidelines to your specific needs, and you’ll be well on your way to achieving your strength training goals.

As always any questions please get in touch.

Caroline x

Have you ever been to the gym or out for a run and seen your male counterpart running faster, lifting heavier or sweating harder? You may be suprised to read who benefits the most.

A study published in the Journal of the American College of Cardiology has shown that men need to exercise for twice as long as women to gain the same long-term benefits such as heart health. The study followed men and women over two decades and whilst both genders reduced their ruse of early death by exercising, women gained more benefit per minute of exercise. This was true of all types of exercise looked at in the study. These included running, cycling and strength training. The added boost to women’s long-term health was even observed when women put in less effort than men. 

To put some figures against the words – women who exercised regularly saw a 36% reduction in their risk of stroke or fatal heart attack whereas men saw a 14% reduction. Furthermore, when looking at early death of any cause the study found that women’s risk was reduced by 24% by exercising against 15% for men. For men to cut their risk of death by 18% they need to complete 5 hours of moderate aerobic activity per week whereas women need to do 2.5 hours. For more vigorous exercise such as running or spin women need 57 minutes per week to reduce the risk of death by 19% with men needing 110 minutes per week. 

When it comes to strength training women showed a 30% reduced risk of heart attack and stroke whereas men showed an 11% reduction in risk. This study highlights that women can reap huge rewards from their exercise, even with a limited amount.

There isn’t a clear reason why this difference occurs, however it is thought to be linked to the anatomy and physiology differences between men and women. Men have larger hearts and larger lungs and greater muscle mass which means that force production does come more naturally. Women’s bodies need to adapt more to produce the same movement and it is this adaptation that leads to the health benefits of exercise.

This study also supports the popular opinion that exercise isn’t a one size fits all and should be tailored as the body’s response varies according to gender, due to hormones, anatomy, physiology and biomechanics. For example, women naturally have a higher body fat percentage than men so tend to use more fat as fuel in workouts which makes women naturally better at endurance exercise on the whole.

So my take away from this interesting piece of research is that we should do the exercise! It will help your longevity, reduce disease (especially of the heart) risk and on top of that we benefit doubly! 

As always any questions please get in touch!

Caroline x

Aerobic and anaerobic training are two distinct forms of exercise that target different energy systems in the body, leading to various physiological adaptations. Understanding the differences between these two types of training can help you work towards a specific goal or improve your fitness.

Aerobic Training:

Definition: Aerobic means “with oxygen,” and aerobic training involves activities that can be sustained for an extended period, relying on the body’s ability to use oxygen to produce energy.

Energy System: Aerobic exercises primarily utilise the aerobic energy system, which involves the metabolism of oxygen and carbohydrates or fats to produce energy.

Duration and Intensity: Aerobic activities are typically low to moderate in intensity and can be sustained for an extended period of time. Examples include jogging, swimming, cycling, and brisk walking.

Benefits:

   – Improves cardiovascular endurance.

   – Enhances respiratory function.

   – Burns calories and aids in weight management.

   – Supports overall health and well-being.

Anaerobic Training:

Definition: Anaerobic means “without oxygen,” and anaerobic training involves activities that are of high intensity and cannot be sustained for an extended period without a build up of metabolic by-products.

Energy System: Anaerobic exercises primarily use the phosphagen and glycolytic energy systems, relying on stored ATP (adenosine triphosphate) and the breakdown of glucose for energy.

Duration and Intensity: Anaerobic activities are short, intense bursts of effort that typically last for a few seconds to a few minutes. Examples include sprinting, strength training and high-intensity interval training (HIIT).

Benefits:

   – Develops power, strength and speed.

   – Improves anaerobic endurance.

   – Enhances muscle mass and strength.

   – May contribute to fat loss and improved metabolism.

Balancing Aerobic and Anaerobic Training:

Comprehensive Fitness: A well-rounded fitness program often includes both aerobic and anaerobic elements to address different aspects of physical fitness.

Individual Goals: Your fitness goals will influence the emphasis you place on aerobic or anaerobic training. For example, marathon runners focus more on aerobic training, while sprinters prioritise anaerobic efforts.

Cross-Training: Incorporating a variety of activities into your routine; so having several strength training sessions in a week with one including cardio, plus a long walk, a run or a cycle can provide a balanced approach to fitness.

Recovery: Adequate rest and recovery are essential, especially after intense anaerobic sessions, to allow the body to repair fully and adapt.

Understanding the principles of aerobic and anaerobic training allows you to tailor your exercise routine to meet your specific goals and promote overall health and fitness. Remember everyone is different and what works for one person will not necessarily work well for another. A balanced approach with both included works well for me and my goals. Always ensure ultimately that you are doing something you enjoy! 

As always any questions please get in touch.

Caroline x