You’ve heard it before – you can’t out-train a bad diet. The reality is, what you put in your mouth counts more than what you do with your body. Want to get your mummy mojo back? You need to know what to eat, and when.
Francine Lafebre, personal trainer and senior coach at UberShape,says diet can make a huge difference to a mum’s physical and emotional state. “If you want a healthy body composition and mind, you must concentrate on nutrition as well as training,” she says. “Our extensive research over the years has proven this – all our clients who eat clean, wholesome foods get the best results, even if they can only make it to the gym twice a week compared to those who don’t eat so well and spend hours in the gym every day.”
Snacking on fruit or muesli bars on the run? You might be sabotaging your waistline (and your sanity!) with the best of intentions. “Refined sugars and carbohydrates can play havoc with your moods, giving you an instant energy hit followed by a crash a few hours later,” says Francine.
“For example, if the first thing you eat in the morning consists of mainly sugars and carbs (cereals and fruits are a great example) you’ll get an instant energy hit followed by a crash a few hours later.
“Low fat diets are a just as bad – our hormones (including those that regulate our moods) are all cholesterol based, so no fat means you down-regulate your hormone production. Hormones create balance within our body and minds, so it’s crucial to make sure you allow them to do so,” she says.
”Eating a breakfast high in protein and healthy fats you will allow your body to release energy slowly, ensuring you don’t get cravings later in the day.”
So what should you be eating, and when?
Francine recommends the following, in conjunction with regular exercise:
FOR WEIGHT LOSS
Pre-workout: 1-2 hours before training, eat 100g of lean protein (cooked weight) with fibrous carbs (veggies) and a very small amount of good fat (1 teaspoon of coconut oil, almond butter, 4-6 raw nuts, ¼ avocado etc)
Post-workout: try a good quality protein shake (whey or pea and rice protein – not soy), with a greens powder such as Vital Green within 10 minutes of finishing your session.
Pre-workout: Eat some protein and carbs – a banana and a tablespoon of almond butter or a handful of nuts or a brown rice sushi (hold the mayo and sauces!)
Post-workout: Grab some protein, some starchy carbs (sweet potato is a great choice) and fibrous carbs (veggies) and some high GI food like a cup of blueberries or a few kiwis.
Ready to exercise your tastebuds? Check out the free fat loss smoothie recipes at www.ubershape.com.au or follow on Facebook for daily tips. And read more in our October issue, for expert advice and inspiration from mums who got their mojo back.
Article image: Coby Van Den Ende, founder of UberShape and Senior Coach Francine Lafebre