Simple Carbohydrates- Carbohydrates that are broken down quickly, but are not a sustainable energy source. E.g. cakes, white bread, lollies, fruits, all sources of refined sugar.Complex Carbohydrates- Carbohydrates that take the body a period of time to break down and digest hence giving you a slow sustained release of energy. E.g. Whole grain bread and cereals, brown rice, nuts and seeds, peas, beans oats and lentils.
You need fats in your diet they supply you with energy but also help to absorb vitamins and minerals.
Fats to steer clear of are Saturated and Trans Fats.
E.g. all fried food, takeaway, butter, cookies processed snack food.
Healthy Fats and good oils Are polyunsaturated and monounsaturated
E.g. salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.
Is made of one or more chains of amino acids basically protein is the building blocks for our muscles, it is one on the most important nutrient for recovery and repair when training and working.
E.g. All meat sources, cheeses, milk, nuts and seeds (almonds), beans and lentils breads and wholegrain.
Whey protein concentrate (WPC): A slower releasing protein to be consumed throughout the day or can be a substitute to gain the recommended daily intake for protein.
Why protein isolate (WPI): Quick, fast absorbing protein that is ideal for straight after training.