Is your coolie bag fuelling you enough to perform at your best?

Fencing is a physically demanding career. The output of energy your body is expending on a daily basis is massive.

If you aren’t fuelling your body with the right things to match that, not only will your energy levels take a hit, your performance and productivity will also.

The cool thing is, you can fuel yourself to meet these demands in a really basic way.

There’s no need to overcomplicate nutrition. It’s just about understanding and implementing the basics and being consistent – not perfect – with them.

So what are some options that you can put in your coolie bag when you are working out the back and beyond?

As a Nutrition Coach I like to educate people on how to “Build their Meals”. This means you are choosing what you enjoy having while ticking the boxes.

Ticking the boxes of Protein, Carbohydrates and Fats.

Why?

Protein is essential. Essential for the maintenance and repair of your muscles. It also helps keep you fuller for longer.

Carbohydrates are your body’s first choice in energy source. Bonus is that they are delicious!

Fats are essential for the hormonal health of both Men and Women. When building your Meal you want to choose:

• A Protein source • A few Carbohydrate sources • One or two Fat sources

Example of how that might look:

• Protein: Chicken • Carbohydrates: Bread, Lettuce,

Cucumber, Tomato, Beetroot • Fats: A spread and cheese

A sandwich or two that ticks the boxes.

Make it at home or have what you need in your Coolie bag to make while you sit and have your well-deserved break.

Leftover dinners are a great option for lunches as most people’s dinners “tick the boxes”.

In winter my husband, who is a builder, takes his gas cooker and fry-pan to heat up his leftovers at his lunch break. What about when it comes to Snacks?

The need to snack is often driven from either not having a substantial “meal” or a habit.

When you fuel yourself with good sized balanced meals there is less tendency to “need” a snack and also allows your body’s digestive system to have a break from constantly working to breakdown food.

However, if you are experiencing true stomach hunger and you know it’s not from not having eaten enough, then I would recommend choosing either protein or fruit as the foundation of your snack.

Liquids during the day is important to keep your body and your brain hydrated.

Adding some electrolyte sachets to your water will help replace the salt your body is losing through perspiration and gives it some flavour as well.

You can still have a place for the enjoyment of delicious foods / liquids like chips, muffins, Coke etc, but I recommend saving these for AFTER you’ve fuelled your body with the nutritious food it NEEDS before having some of the delicious food you WANT.

Stick with the basics and focus on the benefits of how it makes you feel and perform.

Michele Griffin

Online Nutrition and Fitness Coach

MBody Personal Training @michelegriffinpt

Guiding and Supporting people to implement Basic Habits with Nutrition and Movement to reach their goals.