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"I have finally found a form of exercise that I actually enjoy with TransformHers bootcamps. I have almost dropped a whole pant size (a lot of my clothes are too big now!) and feel great after each session. It also gives me an opportunity to get outdoors more during the week which doesn't normally happen with my usual work routine."
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"Never before have I enjoyed my training sessions. I have been with TransformHERS for two months and will be signing up again for the next camp. Training with Ru is such a pleasure, I'm already seeing a difference -still a long way to go but I will get there. "
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"Thank you for getting me back into exercise. I had not done formal exercise for about 10 years, so what a shock to the system to get straight into it. I really enjoy the sessions even though they were tough and hard. I have felt a significant difference in the tone of my body and was pleased to see my progress at the end of the programme. I am even craving exercise and do long walks and specific body training (learnt in the sessions) everyday. "
Kirsten Davids
"I really enjoyed my experience at TransformHERS. It was awesome, tough at times, but so much fun. Our trainer Sibi was great and nice to meet new people! Would recommend it to anyone wanting a great work out and have a laugh!"
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Eating during an exercise event

posted by TransformHERS on 10 Jun 15, 09:35

Categories: Health, Fitness, TransformHERS Bootcamp

After a serious workout, your body needs to recoup! A recovery meal can replenish glycogen stores, replace fluid and electrolyte losses and help repair muscle damage, while leaving you primed for the next challenge.

The focus of recovery nutrition is on the replacement of carbohydrate and fluid stores.  However, recent research suggests that adding some protein to a carbohydrate-rich post-event snack can speed up the recovery process. Ideally you should eat a recovery snack or a combination of snacks containing 1 g to 1.5 g of fast-release carbohydrates for each kilogram (1kg = 2.2 pounds) body weight (50 g to 100 g of carbohydrates), together with 0.2 g to 0.4 g protein for each kilogram body weight (10 g to 20 g of protein).

Post-exercise meals or snacks should be consumed as soon as possible after exercise, ideally within the first 30 minutes post exercise, regardless of whether your next exercise session is four or 24 hours away.

As you can see, optimal nutrition before, during and after a sporting event depends on the athlete, and the nature of the athletic challenge.  Experiment with different regimens during the training period, so that when you step up to the starting line at the big event, you’ll know your body is primed with the food it needs to succeed. 

In Summary

Sporting success depends on proper nutrition before, during and after an event.
Carbohydrates – stored in the liver and muscles – are the body’s prime source of energy.
Endurance athletes can improve their performance by “carbo-loading” one to three days before a competition, and should eat a carbohydrate-rich meal before the main event
Strength athletes – like bodybuilders – should concentrate on a high-protein diet to promote muscle growth, while adjusting overall kilojoule intake – more during the training period, less close to the event.
A carbohydrate-rich “recovery” meal – including some protein – helps your body repair and recover for the next challenge.

Article taken from:  https://www.livingvitality.discovery.co.za/lv/articles/articleDetail/518 


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