Dietary Advice | Glasgow City Centre | dietary analyses | Eating Plans for Weight Loss & Gain | Email: mail@glasgowpersonaltraining.co.uk

 
Nutritional & Dietary Advice For
 
nutrition support in glasgow
 Health

Energy

Enjoyment

Performance

Muscle Growth

 Weight/ Fat Loss

Food For Thought?


  If you wish to reach your fitness goals in the quickest possible time then optimising your diet and nutrition is essential. As your personal trainer I will analyse your diet, give you practical advice and a realistic eating plan to improve your health, energy levels, performance, and body shape. Download your free food diary here.
 

 
Nutrition Articles
 Food For
Health
 nutrition for health

1) Example of a balanced diet.

2) Free food diary

Food For
Weight Loss 
nutrition for weight loss
Food For Performance 
nutrition for performance
  Articles Coming Soon
 Food For
Muscle
nutrition for muscle growth

 

 Ten Top Nutrition Tips For Weight Loss

From A Glasgow Personal Trainer

 Dietary Tip 1

"Reduce Your
Calorie Intake"
 By reducing your calorie intake by 500kcal below what maintains your weight you can lose 1 pound of body fat a week. This is 1300-1500Kcal for the average women. Combining this with 500Kcals burned from an hour workout and you can expect to lose 2 pounds a week.
 Dietary Tip 2

Satisfy Your Hunger For Longer
 Certain food will keep you fuller for longer and therefore less likely to snack. These types of food are ones high in protein, soups, whole-grains, beans, pulses and leafy veg. If you can control your hunger you have a better chance of avoiding over eating at dinner and high calorie snacks.
 Dietary Tip 3

"Portion Control"
 Nothing is bad for you if eaten in moderation. By reducing the portions of your meals you reduce the amount of excess nutrients being stored as fat. The simplest way to reduce your portion size is to reduce your plate size or measure food out before cooking.
 Dietary Tip 4

"Low GI & High
in Fibre"
 Eating slow release high fibre carbohydrates like whole-grain rice, bread, and pasta you will slow the release of sugar into the blood stream and therefore halt the storage of sugars into fat stores. High fibre food will also leave you feeling fuller for longer. Beans (kideny, butter, soya) also contain slow release carbs but are slow release and low in calories.
Dietary Tip 5

"Avoid Fast
Food" 
 Fast food can strike a tripple blow to the person wishing to lose weight. 1) it tends to be high calorie, 2) full of saturated bad fats, 3) high in sugar and salt. If you must eat out skip the starter and choose the healthiest option. Mexican and that tend to be the healthiest restaurant food.
 Dietary Tip 6

"Spread Your Calories"
 If your body only needs 500kcals at a time and you eat 800kcal the extra 300kcal has got to go somewhere; thats right fat stores. By spreading your calorie intake over several meals rather than just a few you reduce the chance for the body to store nutrients as body fat.
 Dietary Tip 7

"Low Fat Dairy"
 Eating low fat dairy like goat cheese, skimmed milk and low fat yogurts can halve the amount of fat your body does absorbs. This is because the dairy food in your digestive tract binds with fat molecules and takes it away to be excreted.
Dietary Tip 8

"Breakfast"
 By eating breakfast within 30 mins of waking you double the chances of being the correct weight for your height. Aim for a mixture of low glycemic index carbs and protein to keep you fuller for longer. A great example is whole-grain toast, scrambled eggs, and low fat ham.
 Dietary Tip 9

"Snacks"
 Healthy snacks will reduce the chances of you overeating at dinner or reaching for a sugary snack. Examples are oatcakes and low fat cheese, low fat yogurts, salads, cold meat, and fruit.
 Dietary Tip 10

"Lunch"
 Lunch should be something that keeps you full but is not calorific or easy to eat large amount of. Examples are thick soups, or bean slads with meat.
Dietary Tip 11

Dinner 
 The main evening meal is the meal that most people over eat and is the one meal when they shouldnt. This is because this is the time of day when you are least active. Try to eat more during the day so you are not over hungry in  the evening. Be careful of your portion sizes and add extra veg to your plate.

 

  
  
nutrition for muscle growth

Ten Top Nutrition Tips For Muscle Building

From A  Glasgow Personal Trainer

 
Dietary Tip 1

"Protein amounts" 		 A heavy weight trainer should consume 1.8 grams of complete protein for every kg of body weight. So a 80kg man should consume 144 grams of protein a day. For someone who does moderate amounts of weight training 1.4 grams of protein should be adequate.
 Dietary Tip 2

"Protein Sources"		 To get all the amino acids you need to build muscle eat complete animal protein sources like eggs, chicken, beef, turkey, and fish. White meats and fish contain less saturated fats so are easier on the heart.
 Dietary Tip 3

"Post Workout"		 Consuming 25 grams of protein straight after a workout can double the amount of muscle you build post workout
 Dietary Tip 4

"Protein Shakes"		 Protein shakes as a supplement to your normal diet is perfect for getting a quick absorbing protein delivery to your muscle post exercise.
Dietary Tip 5

"Extra Calories" 		 To put on 1 pound of muscle a week you must consume 500kcals extra a day on top of your normal calorie consumption that keeps you the same weight.
 Dietary Tip 6

"Spread Your Calories"		 Spread your calorie consumption over 6 meals to maximise the delivery of nutrients to muscle and reduce food being stored as muscle.
 Dietary Tip 7

"Food Groups"		 Your diet should be approximately 50% low glycemic carbohydrates (While grain cereal, Brown rice) 20% unsaturated fat (nuts, olive oil, oily fish) and 30% complete protein (eggs, meat) for optimal muscle growth.
Dietary Tip 8

"Water" 		 Drink a minimum of 2 litres of water a day or more if you exercise hard to help the delivery and absorption of nutrients needed for muscle growth.
 Dietary Tip 9

"Good Fats"		 Don't forget the importance of unsaturated fats like oily fish, and nuts when trying to build muscles. Not only are they a great source of protein but these good fats help the transmission of nerve impulses from maximal muscle contractions
 Dietary Tip10

"Carbs"		 Eating a combination of slow release carbohydrates (pasta), fast release carbohydrates (ripe banana), 2- 1 hours respectively gives your muscles more glycogen to train harder.
  
   
  To start your weight training plan today email on mail@glasgowpersonaltraining.co.uk today

 

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