Your Training Eat-Right Guide

Get the max out of your summer workout – up your stamina and increase your kilojoule burning potential – with our expert know-how

- Nigel Denby

As you train, your fitness is going to increase. You’ll build more muscle, and increase your metabolic rate and your kilojoule requirements. You can afford to eat a little more! Good news, hey?

You’ll also need some extra nutrients, so the key is to eat smart. Choose nutrient-dense foods, rather than empty kilojoules (foods high in kilojoules with little nutritional value); and don’t rely on quick-fix sugary snacks to satisfy your hunger – you’ll easily gain extra kilos.

WATCH THE FAT AND THE SUGAR

The two food types you need to be mindful of are sugary and fatty foods. You will need to use sugar to top up your blood sugar when you’re out walking, but you shouldn’t let it become the norm. Sweet foods can quickly become pretty addictive, so only use them as fuel when you’re actually out walking.

SUGAR is okay when your body needs the fuel: if you graze on sugary food when you’re inactive, you often find you crave another sugar hit soon after the first. This can be caused by rebound hypoglycaemia – a natural response that happens as your blood sugar rises, then quickly falls again because the hormone insulin is triggered to mop up any excess sugar. Have a snack with sugar in it when you’re being active – your body will use the sugar for fuel, and you don’t tend to get this rebound effect.