Staying in shape is hugely important to us!
Who likes January?* We hope you’re enjoying your new Warwick Rowers calendar, of course, but otherwise, we know this can be a bit of a grim month. Here in England, it’s cold, damp and dark, and we’re now back at university, which is always a bit of a jolt – but especially after the Christmas holiday, when most of us have hit the mince pies and the mulled wine more than we’ve hit the gym!
As competitive athletes, we have to get back on top form as fast as we can. The best way to get back in shape after a period of eating too much and doing too little is, not surprisingly, through a combination of diet and exercise.
Of course, that’s easier said than done – even if you have a coach breathing down your neck and a bunch of team-mates who are pointing fingers at you when the boat sinks just a little further than usual into the water…
We’re watching out for sinking boats!
So, we thought maybe we could help those of you don’t have the mixed blessing of a coach and a crew to keep you in line! We got together to talk about what we do, and today we bring you our top diet tips. Next time we’ll bring you our top training tips.
Diet Tips
- Breakfast like a king! It is the most important meal of the day. People who skip it will be more likely to snack and eat more in the evening. We like to eat eggs for breakfast. Eggs are an inexpensive way of giving your body a great start to the day. Research has shown that if you eat an egg or two for breakfast that you will stay feeling satisfied for much longer than if you have a grain-based start to the day, such as cereal or toast. Indeed, any protein rich foods in the morning will stop you from snacking. Other food ideas are smoked salmon, scrambled tofu or natural yoghurt with seeds, nuts and berries.
- Watch out for snack attacks! Carrying bags of nuts and seeds around might seem like a great way of avoiding less nutritious snacks, like chocolate bars, but these foods are actually quite high in calories and should be included sparingly. Yes, they are a great way of boosting protein and low GI carb intake, but keep an eye on the portion sizes you’re consuming. If you need a snack, go for raw vegetables and a dip, a miso soup or a can of tuna with salad or pulses.
- Dine like a pauper! Dinner should be your smallest meal of the day because the calories you eat then tend to be stored rather than burnt off. This is especially true if you don’t take much exercise. If you must eat a larger meal in the evening try to eat before 7pm as this provides more calorie-burning time before bed. The later you eat, the harder it is to use up that calorific energy – which otherwise gets stored as fat.
- Don’t kid yourself at the gym! When you want to lose weight, watch out in particular for those “after exercise treats”. If you find yourself going to the gym twice a day, and then having a brownie after each session, you may be going for the brownie, not the burn! But they’re still calories, and they still count – so cut them out, even if it means fewer trips to the gym.
- Don’t set yourself up to fail! Few of us can focus all our energies on this. People generally have other responsibilities to manage, too, which means that diet and exercise sometimes get pushed down the agenda. So be realistic. Aim to lose 1-2 lbs per week and set your calories intake at 1200-1500 per day. Too few calories and the diet won’t last because you’ll feel hungry most of the time, and when you get stressed, you’ll give in.
- Not all carbs are created equal! Some carbs are good, and some are just plain evil! Replace white bread with wholemeal bread, rice with brown rice, and pasta with alternatives such as lentils, quinoa, couscous, peas and potatoes (not fried though). Although some diets suggest you leave carbs out altogether, it’s not a great idea because they do play an important role in producing physical energy and in maintaining chemical balance in your body. Alex says “Always aim for low GI carbs such as kidney beans and lentils, sweet potatoes and barley.” Also, don’t make carbs the focus of a meal, just add a handful of them to a dish. For example rather than heap rice on a plate, add some to your protein and vegetables.
- Have a strategy for evenings out and visits to restaurants! When you’re trying to get in shape, a meal out can pile on the calories. So, here’s what we do: eat something small like a boiled egg before you go out and drink water so that you never turn up hungry, especially at a buffet style event (otherwise, we tend to pile our plates up at least three times!!). Choose grilled dishes and avoid rich sauces. Don’t drink too much alcohol because that encourages you to choose unhealthy foods.
- Drink as much as you can! Sadly, we mean water. We aim to drink four litres of water daily. If you drink 500ml with every meal, 500ml when you wake up and before you go to bed, that just leaves 1.5ml to have between meals. Keep a water bottle with you and this should be quite easy and will make you feel great. Avoiding soft, sugary drinks is an absolute must and when it comes to alcohol, well, think about the fact that a pint of beer adds 215 calories to your intake and a glass of wine (175ml) is 130 calories. Cutting down on alcohol is one of the most effective ways of cutting your calorie intake, and while it’s good to have a drink – a glass of red is good for your heart (Lucas favours French wine obviously!) and for your outlook on life –avoid binge drinking and stick to a few glasses at the weekend.
Good luck!
The Boys
Xxx
*We apologise to our supporters in the southern hemisphere, for whom January rocks! Our advice to you is to focus on wearing sunscreen, drink lots of water and let your swimwear tell you if you need to consider any of the other tips above.
Don’t forget your sunscreen!
And if you haven’t got your 2016 calendar yet – it’s not too late! You can even use it to keep track of your progress with the great monthly planners! Get yours now at our shop!
Coming up next – our exercise tips!