Healthy eating, drinking and performance

Whether you're a budding sports star or someone who enjoys a fitness boot camp for well-being, a good, nutritional diet is very important. When I say diet, I use the meaning that is for eating and not being restrictive. At present, there are a lot of people who believe "diet, low fat" foods are the best for staying healthy. That is rubbish!

If you're an active individual who takes part in an exercise programme regularly, then you need calories to fuel your sessions. It's quite simple; eat a plant based diet, rich in fruit and vegetables, whole grains, nuts and oily fish and try to limit red meat and foods that are high in saturated fats. Drinking water and other healthy beverages is essential and avoid all sugary drinks.

Our bodies need fuel before a military bootcamp, so if you are an early bird then a piece of fruit or a small glass of fruit juice may be all that is needed to start your workout as long as you've eaten well the previous evening. A lunch time fitness programme would be charged by your morning breakfast, which should be reasonably high in carbohydrate but try not to add sugar and use low GI (glycemic index) food, such as oats, for a slow energy release!

The first hour after a workout is considered the body's "golden hour." It's during this time after a fitness boot camp that glycogen stores are depleted and the enzymes that convert glucose into glycogen are in a state such that sugar (glucose) can be consumed and is rushed directly to the muscles to replace lost glycogen stores. A post-fitness programme meal or drink is also important in replacing fluids lost through sweating to rehydrate the body. Fitness professionals on a whole believe that replacing glycogen stores, fluids, and potassium should start within 30 minutes after exercise to promote a quick recovery.

For your own benefit, it is recommended that you keep a food diary, try different foods that work for you pre and post workout. From this you can discover which foods give you the most energy, allowing you to work in your optimum training zone for the longest.

Post military bootcamp, try lean protein foods such as chicken, turkey and tuna which help the body repair damaged muscles quicker and helps hydrate the muscles used. Potassium rich foods such as bananas, raisins and potatoes are great for replacing potassium lost through sweating during training.

Don't forget to rehydrate, water is needed during and post workout, also 100% fruit juice, fruits such as grapes, watermelon and oranges contain a lot of water and rehydrate you well. You should try weighing yourself pre and post fitness programme to see how much you have lost. You should replace roughly one litre per kilo of weight lost with water.

Be body smart, you will know when you are hungry and you will tell yourself that you need a drink, listen to what your body tells you!

With regards to treats…I don’t think there is anything wrong with treating yourself, as long as you aren't doing it in excess. It doesn't hurt to have a treat now and then and it gives you something to look forward to.  Moderation is the key, humans are social creatures and it’s great to meet new people. A lot of groups who train together often socialise with each other by going for drinks after a fitness boot camp. At British Military Fitness this is usually a monthly event and gives you a great chance to chat about how challenging your sessions have been and to swap stories of how you life has changed since coming to classes. Obviously there is an opportunity to make new friends and relationships (there have been quite a few weddings between members who met at a BMF fitness boot camp!)

Remember, the best fast food comes in its own packaging! Fruit has a skin and is usually ready to eat on the go. So next time you see a bar of chocolate, look around in the shop, there's bound to be some oranges, bananas or other fruit and/or nuts readily available.