Wellness Hub January 2018 Movement An expert’s guide to better training Lucy E Cousins May 18, 2017 Share Plan it out A great training session can be easily undone by poor preparation and recovery. “Some people focus too much on the actual training but then neglect other vital components,” says David. “It’s like having a great sports car but forgetting to fill it up with petrol or take it in for a service. Taking the time to work on your preparations as a whole, including pre- and post-training stretching and recovery, is essential if you want your body to perform at its peak.” Fuel your body The food you consume is inexplicably linked to your training results, particularly if you are training for a race or a particular fitness goal. “Many people who exercise to lose weight often forgo meals or eat too lightly after training. This can have an opposite effect; placing the body in fasting mode post-exercise,” says David. He recommends focusing on protein and good carbs. For pre and post training, his choices are lean meats (chicken, turkey, tuna, salmon, sardines, kangaroo), yogurt, eggs, nuts and tofu. And for boosting your energy, he advises eating bananas, fruit smoothies, whole grains cereals and bread, baked beans, nuts, seeds and rice. Boost your amino acids Adding an amino supplement to your regime can help with energy levels and fatigue. “When the body or individual muscles are placed under physical stress to the point of exhaustion, they need to be replenished,” says David. “The body’s demand for amino acids are particularly high in frequent and intense trainers because this type of exercise can significantly deplete amino acid levels.” Including amino acids to your diet is easy with the new Pure Warrior Powered by Swisse Amino Acids Range (LINK: https://swisse.com/en-au/amino-acids ). Up your hydration Making sure your body is preforming with a high enough hydration level is critical, and often we forget to top these levels up throughout the day. “Don’t just increase your water intake,” suggests David. “Try to also limit how much alcohol and caffeine you consume post-workout; they promote water loss and don’t really have any significant benefits for your body.” Don’t get bored Doing the same thing every gym session won’t help with your overall fitness and it will start to affect your motivation after a while. David recommends changing up your training so you work different muscle groups each session. For example, complement lifting weights for power with Pilates or yoga for balance and core strength. It’s a great way of encourage body balance and avoid injuries. Consider supplements In addition to eating well, your body (and therefore your training) can benefit from adding supplements to your diet. David suggests B vitamins for supporting energy as well as reducing stress and fatigue, magnesium for healthy muscle function, and curcumin from turmeric for muscle and joint health as it has anti-inflammatory properties.