CROSSFIT CAIRNGORM: Simple tips for getting the most out of your energy fuel
For many people, when they start training in the gym they also start improving their nutrition.
Building a routine with exercise can go hand in hand with building good nutrition habits.
However, nutrition can be a daunting and confusing part of our fitness journey.
Some of the best advice I was ever given is that for a habit to be healthy it needs to be sustainable.
People often seek an easy answer, that if they ‘just cut out carbs’ or ‘stop eating dairy’ they will lose weight and get the body they want.

However, these sweeping statements may initially have good results - usually because in cutting out a food group you go into a calorie deficit - but are rarely sustainable for a lifetime.
As soon as we start eating the banned food again the weight goes back on. These fad diets damage our relationship to food and ruin our metabolism.
Instead, building sustainable habits that can develop with us is the key to help us perform our best in the gym, be energized for our lives outside the gym, have a healthy relationship with food and avoid metabolic diseases.
Whilst the specifics of what everyone needs for their diet vary there are some foundations that apply to everyone.
A great place to start is ensuring you get seven to nine hours sleep a night. This can be hard for those with small children but a good sleep routine can help.
You may have noticed that after a bad night’s sleep you crave more sugary processed foods?
It’s because our bodies are smart and are looking for a quick energy fix which we can get from refined carbs.
The guilt we then often feel over these cravings is not to do with ‘will power’ but instead a reaction to how well our bodies have recovered overnight.
Working towards consistent sleep and wake times and limiting screen time before bed can help.
Everyone is talking about fibre these days and for good reason. Eating a fibre rich diet aids digestion and supports a healthy gut microbe (the brain of the gut).
Perhaps most importantly fiber slows down insulin spikes when we eat, keeping our blood sugar and our energy levels more balanced throughout the day.
We find fibre in fruit and vegetables, complex carbs such as brown rice and grains, nuts, seeds, pulses and beans.
When eating these in their most whole forms, we are forced to chew our food properly, also slowing us down when you eat, helping you feel fuller for longer and more satisfied at meal times.
Drinking enough water is a simple and effective way to improve our diets.
How much we need varies on your size and how active you are, but adults should be aiming for at least 2 litres per day.
When we are hydrated we are able to understand our hunger cues better.
Being hydrated improves cognitive function, digestion and oxygen flow throughout the body. When we are properly hydrated we recover better.
Buy yourself a nice water bottle, take it with you everywhere to create visual cues to keep you drinking water throughout the day.
Resistance training (lifting weights) is the best way to improve our muscle mass, bone and reduce our body fat percentage.
But, for results we need to ensure that we pair that training with eating enough protein.
Post exercise we should aim to eat at least 30g of protein within an hour.
This ensures our bodies are able to repair and recover from exercise as efficiently as possible.
You may notice that as you eat more protein you feel less sore and recover faster from workouts and it helps you feel fuller for longer.
How much protein you need varies again depending on your size, lean body mass and goals.
CrossFit Cairngorm does 1:1 Nutrition Coaching, get in touch to see how we can help you meet your goals.
Izzy Dubois is a coach at CrossFit Cairngorm at the Granish Business Park by Aviemore.