Finally growing up! :)

I'm so Excited!
Finally found what I want to be when I grow up, a personal trainer/health nut!
Ive started my first course and decided to go with the sport nutrition program with Shaw academy as I got a great deal on Wowcher.com :)

So I'm going to be re-capsing information, learning new/better recipes and posting on here, both so I got everything handy for me to go over but for everyone to enjoy and hopefully get something out of.

And just for every bodies information this is aimed for athletes or people doing exercises on regular bases, each person needs to adapt the information to reach their personal needs and goals.

To start of with

• you should be eating 5-7 portion of veg a day
• 2-3 portion of fruit a day
• with carbs aim for whole grain, unprocessed, and avoid refined grains, also choose legumes and pulses
• choose lean unprocessed meat, unsalted nuts and seeds, 
• Fish 2x a week ( 1 oily and 1 white)
• 
  
• Avoid foods and drinks high in fat, sugar and salt

Macro nutrients are : carbs, protein and fat

• Carbs are not just a bad thing, there are good and bad carbs!
• Carbs are the most important fuel for exercise.
• carbs get stored as glycogen in the liver and muscles
• Men can store up to 490g of glycogen in their muscles and liver
• Women can store up to 370g of glycogen in their muscles and liver
• 
  
• The more you train your muscles the more glycogen the muscles can store.
• When in training or match and the glycogen stores are inadequate the body starts breaking down proteins for energy, which leaves less protein for muscle build up and restoration.

• Proteins main function is muscle growth and repair
• protein is the most satisfying nutrient (will fill you up nicely)
• it provides a small fuel source for exercise.
• Protein over 2g/per kg does not give you any advantage for performance.
• WHO recommends 0,75g/per kg for an average person, but atheletes need more

• Fat is essential for the body, try to aim for about 20%-35% of your daily Kcal intake to be fats,
• stay away from trans fat, and look for healthier fats
• healthier fats are : salmon(oily fish), avocado, nuts, peanut butter, olive oil, fish oil, olives etc.
• During prolonged aerobic exercise in endurance athletes, fat can contribute up to 75% of energy
• 
  
• Carbs and fat are the main fuel for exercise

When making up your meals and meal plans try to choose from a variety of foods from each food group as even though they might have similar levels of macros you need to make sure you are having enough vitamins and minerals in your diet too.

ps. Sorry for spelling or grammar errors!, hope there arent too many! 

Thank you and any information or comments please get in contact

see recipes on @justdiymama on instagram and twitter, and coming on here soon! 

All the information is what i have learned on my course or throught research from a variety of webpages and books, if there is anything you consider wrong then please get in contact with me, I hold no reliability for anything anyone does with the information on this page