Fuelling your body with the right Nutrition



Hi lovely people – It is Natalie from PhysioWest!

Most of you would know me as the Clinic’s Community Care & NDIS Coordinator, and one of the friendly faces of our Client Services Team, but did you know that earlier this year I graduated from The University of South Australia with a Bachelor’s Degree in Health Science (Nutrition and Exercise).

Today, I am here to share with you all, some tips on how important recovery nutrition is for physio-designed exercise and treatment to restore you to optimal health. The importance of recovery nutrition depends on the type and duration of exercise just completed. The goals of the recovery nutrition are to appropriately refuel and rehydrate your body, enhance as well as support muscle repair and growth, boost adaptation from the training session and support immune function.

Resistance training:

Is your practitioner getting you to hit our upstairs gym for resistance training, also known as weight training? If so, you will reap great benefits from consuming food sources high in protein. 

This includes:

  •     Lean meats (beef, lamb, and veal)
  •     Poultry (chicken and turkey)
  •     Fish and seafood
  •     Eggs
  •     Dairy (yoghurt, especially Greek yoghurt) and cheese (especially cottage cheese)
  •     Nuts (including nut pastes, almonds, and walnuts)
  •     Legumes and beans (lentils, chickpeas, and tofu).

Nutrient dense products that are high in protein promote muscle recovery. When you perform any type of resistance training, micro-tears in your muscles occur. I bet some of you are thinking, that does not sound good…but did you know that these little micro-tears are actually a great thing! When these tears recover, your muscles grow and become stronger! Proteins help repair damaged muscle tissue and build new lean tissue as part of your body’s adaptive process.

In other words, lifting weight and protein are the Peanut Butter & Jelly of your muscle building sandwich!


Cardio basics:

Cardio exercise like walking, running, and biking require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give a sufficient dose of energy.

As exercise intensity changes (like due to an increase in speed or running uphill, for example), the body switches back and forth between carbs and fat to provide energy. Since you cannot completely control how and when the body needs what nutrient, it is best to have adequate amounts of both as a regular part of the diet.

Best choices for carbs are whole grains, fruits, vegetables, legumes, and dairy. The healthiest types of fats come from foods like olive oil, avocado, nuts, peanut butter, eggs, and salmon. It is always important to consider that everyone is different in what they like to eat and what sits comfortably in their stomach pre and post exercise, but in general foods should:

  1.   Be rich in quality carbohydrates to replenish muscle fuel stores.
  2.   Contain some lean protein to promote muscle repair.
  3.   Include a source of fluid (water) and electrolytes to rehydrate effectively.

Remember Team, for many people their recovery goals can be met using regular foods and drinks!!

If you would like to chat further or have any questions about your goal specific nutrition, call or pop into the clinic!

With love, Natalie – PhysioWest Xo


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