The latest research on nutrition and training

Training and nutrition strategies are forever evolving.

Depending on the latest research, and sometimes popularity, the trends change constantly. Some of the latest research on nutrition and training has guided a lot of us trainers. In leading our clients to better lifestyle outcomes – and sustainability. Now do you want to know what these are?

Lifting for health

It is well known that aerobic exercise is great for heart health, but did you know that weight lifting is now seen in the same light? The Medicine & science in Sports & Exercise has researched and come to this conclusion. Weight training for even less than an hour once a week can reduce the risk of metabolic syndrome and cholesterol by almost 30% each. And believe it or not that is even without added aerobic exercise in the mix. However, there is another side to this good news, over-training (weight training) can negate any benefit you may incur in the first place. Moral here – DO make time for weight training, but get adequate rest too

How many carbs?

This is an ongoing question, and probably the most manipulated macro-nutrient when it comes to diets (and fads). Yes, it is true that lower carb intake means more weight loss but this is difficult to follow long term. Plus, carb intake is completely dependent on your goals and genetics, activity level, age etc. The real answer here? You may need to play around with different intake levels for a while to find your sweet spot to match your goals.

Sleep and evening training

We have been told that an evening workout can make falling asleep a little more difficult. However the latest research now says that those who train evenings spend 20% more time in the deep sleep phase compared to those who do not. Obviously super intense workouts will negate this, and pre-workouts or any other energy boosting remedies. But if evening is the only time you can fit in workouts and you have been fearful to do so, now is the time for you to try it out! Just keep it 2-3 hours before bedtime to allow yourself to shut off better and hopefully get some post-workout nutrients in.

Mindfulness for cravings

The latest research indicates that working on your memory and on mindfulness can help stave off unhealthy cravings! How amazing is that?! Cravings are actually a mixture of nature and nurture. The meaning of this?

Well, you know how on weekends you may crave a Saturday afternoon ice cream, a Friday night pizza or Sunday morning pancakes? That is nurture, the way you grew up that dictates what is on your mind at certain times of your life. How can you change this? Create new memories and new associations such as Saturday evening walks, or coffee with friends on a Sunday morning.

Nature could be just general vitamin deficiencies or again associations such as stress making you want more food. The hormones response or ‘survival’ response. But what is the best way to fix this? Work on mindfulness and take the time to enjoy your food. Experience what you are eating rather than shovelling it down while shoving down emotions.

I hope this sheds light and helps you all on your wonderful journeys to a better lifestyle!



Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

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