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Fresh fruit and veg being cut on a wooden chopping board by personal trainer renata sturalova

Nutrition

I specialise in personal training and nutritional advice to help you achieve your fitness goals and live a healthy life.

 

I believe that nutrition is just as important as exercise when it comes to taking care of your body. I am dedicated to providing you with personalised nutritional coaching to support your fitness journey and help you achieve optimal health. Your body is something truly amazing and you should take good care of it.

Nutrition isn't just fuel for the day, it's about getting the right nutrients you need for a well-functioning and healthy bodyYou may have heard people say that you need to keep up your protein intake, as well as consuming the correct amount of carbs and healthy fats, but what does that really mean?

What are macronutrients?

Macronutrients are the nutrients we need in larger quantities that provide us with energy. These are proteins, carbohydrates and fats.

Protein

Protein is very important in your diet. It is a complex substance of amino acids and peptide bonds that help repair your body's tissue and build muscle.

If you are a regular exerciser you'll probably know that you should eat around 1 - 1.2g of protein per 1kg of bodyweight. Try to include good sources of protein such as meat, fish, eggs, legumes, tofu and dairy products in every meal.

a piece of salmon with some slices on lemon on a wooden chopping board
A glass jar filled with oats against a white wall
Traditional Bread Wrapped in Paper

Carbohydrates

Carbs are the body's main source of energy; they help fuel your brain, kidneys, muscles and your central nervous system.

 

Carbohydrates get a lot of negative press, but not all carbs are bad and they should not be excluded from your diet. Good carbs, such as oats, buckwheat, brown rice, quinoa, wholemeal pasta, rye bread and couscous should form a large part of your daily intake as well as a wide variety of fruit and vegetables.

Wholegrain foods, fruit and vegetables  contain lots of fibre which aids your digestion, keeps you fuller for longer and keeps your blood cholesterol levels in check.

Bad carbs can have a negative affect on your health, contributing to obesity, heart problems and spikes in your blood sugar which can lead to diabetes type 2. Avoid foods such as pastries and cakes as well as products with refined sugar, for example, sweets, chocolates and soda.

Fats

We all know that too much fat, especially saturated fat, can raise your cholesterol and lead to an increased risk of cardiovascular disease. But not all fats are your enemy and you need good fats in your daily diet. Fats provide energy in the form of calories and are a source of essential fatty acids which our body cannot make itself. Fats also help to absorb vitamins such as A, D, E and K. Try to include some nuts, seeds, avocados and cold pressed oils in your diet.

An avocado cut in half

All macronutrients should be consumed in the correct portions and from quality products that haven't been highly processed.

Personal trainer renata sturalova in a kitchen making a healthy meal from sald and fruit

For advice with nutrition and diet, get in touch to discuss a personalised meal plan.

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