Winter Boot Camp Training
Early morning boot camp training or late night park sessions on a winters night – we have all been there. Whatever your drive to get out in the cold, putting strain on your body while neglecting your diet truly can result in a waste of time. Experts say diet influences 70-80% of the results and the remaining 20-30% comes from training. If you have signed up to a grueling boot camp class or are working hard in the gym, you are 30% of the way there. You now need to focus on your diet and set some ground rules to ensure you stay on track. We asked Gwen – Musashi Performance Nutritionist to answer the following questions to help get you started.
- Should I eat before my early morning training session?
If you are someone that likes to snooze the alarm and make the most out of every last second in bed, then eating a meal prior to morning exercise is simply not going to work for you. It is however important to have something small to eat to top up energy to help you train harder for longer. Try eating a banana, a slice of toast or a Musashi P30 milk drink on your way to training to boost energy levels.
- Should I have a protein shake or whole food after my early morning boot camp class?
Why not have both? Whey protein such as Musashi Lean WPI or Musashi High Protein help to trigger the muscle recovery and toning process whereas breakfast (e.g. oats, toast or eggs) will help to replenish energy stored in the muscles and set you up for the day.
- What should I drink during boot camp?
600ml-800ml of water should be sufficient unless you are a heavy sweater or training for longer than an hour. If this is the case, then electrolytes should be consumed. Electrolytes found in Musashi Elevator replenish the minerals (sodium, potassium and magnesium) lost through sweat. Musashi Elevator also contains 100mg of caffeine helping to give you a mental boost, if your having a tired morning.
- How can high protein snacks help reduce my hunger between meals?
High protein snacks, including protein shakes, drinks and bars are a good option for on the go or when time is not on your side. Consuming protein rich snacks such as Musashi Low Carb Bar can help increase satiety and help reduce the chances of overeating at meal times.
- Which snacks are ideal for before and after evening boot camp training sessions?
High carbohydrate snacks with a small amount of protein will help to provide lasting energy while also aiding recovery. Rice cakes topped with peanut butter, banana and a handful of almonds, Musashi P30 or a Greek yogurt with a scoop of Musashi Lean WPI Protein powder.
- What are Branch Chain Amino Acids (BCAA’s) and how can they help me?
BCAA’s help to reduce muscle soreness post-training. Musashi Muscle Recovery contains all three important BCAA’s (leucine, isoleucine and valine) are quickly absorbed by the body. One serve of Musashi Muscle Recovery within 15-minutes of finishing exercise can help speed up muscle recovery and reduce muscle aches.
- How much carbohydrate should I consume during the day?
Carbohydrates supply the body with energy. If you would like to maintain energy for training aim for between 4-5g of carbs for every kilo you weigh. Divide the total by the number of meals you eat per day, this will provide your approximate carbohydrate grams per meal (e.g. 60kg x 4 = 240g per day/ 5 = 48g carbs per meal).