Maximuscle Women’s Lifestyle Nutrition Guide
Lacking in energy? Feeling lethargic? Can't get rid of that stubborn fat on your arms, hips or thighs? Most of these problems are caused by a poor diet that's low in protein and too high in refined carbohydrate.
When you know what and when to eat, you and your friends will notice a big difference in the way you look and feel.
You'll have more energy, both during the day and when you exercise. As you burn off the fat your body will take on a leaner and more toned appearance. The exchange of fat for muscle will make you look smaller and shapelier, and you'll finally feel comfortable wearing your favourite clothes again.
Eat five or six meals a day
‘Lifestyle Nutrition’ involves organising your diet so you always feel vibrant and full of energy. To achieve this you need to move away from the traditional three meals a day and start eating five or six small meals instead.
People who eat the traditional three meals a day tend to experience low energy levels, low mood and cravings around mid-morning and mid-afternoon. Blood sugars rise after a large meal, then dip – and when your blood sugar levels are low, you experience cravings for sugar. So the traditional eating pattern makes it difficult to control your food intake. It makes you more likely to give in to the temptation of sugary food, which leads to your mood, concentration and energy levels fluctuating up and down all day.
However, if you start eating your calorie intake in five or six small meals a day you’ll soon notice many benefits. (If you’ve already visited our calorie calculator to work out your daily calorie intake, this should be divided between the five or six meals.)
Breaking up the quantity of food you have in one go makes it easier to digest. And combining protein, carbohydrate, good fats and fibre in each small meal reduces the impact it has on your blood sugar levels – so your energy levels will stabilise and your cravings for sugary foods will subside.
You may think that all this sounds great, but how are you going to fit five or six meals into your busy life? It’s unlikely that you’ll be able to prepare, cook and transport five meals a day, so sports nutrition products can help you stick to this optimal eating pattern and get the correct balance of nutrients.
Click here to see a sample menu.
Getting your meal pattern organised is the first step towards feeling full of energy. If you commit to this way of eating for two weeks, you won’t look back.
Want to work out your personal eating plan now? Visit our meal planner and choose your meals and nutritional support products.
Find out more about products that support the optimal eating pattern.
Stay hydrated
To keep your energy levels high, it’s also important to drink two to three litres of water daily.
When you train, you sweat and lose water – and if you don’t replace it you can get de-hydrated, which reduces your ability to perform well.
Exercise regularly
It’s been proven that regular exercise promotes good mood, making you feel invigorated and energetic. And low intensity exercise boosts the immune system, so you’re less likely to become ill.
To benefit from the positive effects of exercise it’s important to commit to at least two or three sessions a week. You don’t have to spend hours in the gym or running – 45 minutes is plenty if you’re training for health.
Choose a mix of cardiovascular training – like aerobics, running, cycling and swimming – to support a healthy circulatory system and burn fat, plus weight training to drive the metabolism and promote good body composition. Each week combine a couple of low intensity exercise sessions with one high intensity session, to improve results.
Click here for exercise routines
Get the right vitamins and minerals
It’s important to make sure you’re getting all the vitamins and minerals you need. Protrient has been carefully designed to support your health and wellbeing when you’re training hard. Vitamins (with few exceptions) can’t be manufactured within the body, so you need to get them from specific product formulas or from the food you eat. Slight changes to the diet, dropping calories when you’re losing weight or avoiding foods you dislike can all create nutrient deficiencies you may not be aware of. These deficiencies can lead to decreased energy levels, general lethargy and an increased risk of illness – perhaps causing you to lose the training results you’ve worked so hard for.
If you’re training particularly hard – more than five times a week – taking Immune Support after each session will provide additional antioxidants to combat the increased free radical damage brought about by exercise. Containing Vitamin C, Selenium, Zinc, DMG and cranberry, the Immune Support formula has been designed by a leading antioxidant doctor to provide nutrient support for your immune system.
So don’t just put up with low energy levels. With a combination of the right meal pattern, effective hydration, a regular exercise programme and the correct vitamins and minerals, you’ll discover a new zest for life and feel great all day long.
