Nutrition

It can be tempting, especially at this time of year, to attempt a drastic change of diet with the promise of instant results. There are so many options to choose from and, unfortunately, most of them will give you some sort of instant result!

I’ve seen all sorts of low calorie, high protein, no carb, no bread, meat only, cabbage soup diets and the clever marketing surrounding them. Often they will lead to a quick change in weight or body fat but with unsustainable, unhealthy methods.

The simple, boring truth is that a wholesome, varied diet with balanced levels of carbohydrates, fats and proteins is the best supplement for an active lifestyle.

Protein tends to get the most attention and, while it is undoubtably important for muscle repair and recovery, there is generally no need for a dramatic change in eating habits (30 eggs a day diet?) or starting to knock back protein shakes between every meal. A good aim is for 1.4-2g protein per kg of bodyweight.

Carbohydrates are the fuel we need to keep training hard and maintain our glycogen storage levels (endurance athletes especially). Generally, we should aim for a third of our meals to consist of carbohydrates - although this can vary depending on the individual and their training regime.

Similarly, fats are essential for the acids they contain and the efficient absorption of vitamins in our bodies. Swapping out butter and high-fat meats for leaner, less processed options like avocados, oily fish and nuts is a great start.

Don’t get dragged into the ‘New Year, New Crash Diet’ trap. Start simple, plan ahead and choose what works for you.