Like most nutrition elements, hydration is highly individualised and depends on a range of factors. However, a blanket target is approximately 8 cups of water per day. Water is vital for many body functions, including oxygen and nutrient transport to cells, body temperature regulation, digestion and much more. A good habit to get into is to carry around a water bottle with you every day to ensure you sip enough water throughout the day! The good news is, you don’t have to rely on just drinking water either entirely; consuming foods like fruit & veg can also contribute to your hydration status.
Derived from macronutrients (carbohydrates, fat, protein) and essential to support daily activity levels, support maximal performance in and out of the gym, and help recovery. Individual energy requirements are dependent on a host of factors. An important consideration is ensuring energy intake meets the demand of your training load, volume and lifestyle. Suboptimal energy intake can negatively influence your overall health and bodily functions. Further to this, other things such as a decrease in performance, delayed/slow recovery times, increased perception of effort and so on could also arise.
These are all those essential vitamins and minerals vital for our wellbeing.
These powerhouse nutrients carry out crucial functions in our bodies. While they do not provide the body with energy, they are involved in metabolic processes that allow the body to derive energy from carbohydrates, fat and protein.
The key to ensuring you’re consuming everything you need is consuming enough servings from all five key food groups (or their alternatives). Colour, variety and diversity are key! Mix up your food sources often.