If you’re thinking about tackling a fitness goal for the Best Health Challenge, whether that’s a 5K run, a multi-day cycling trip or anything in between, there are some changes you can make to your diet. We asked celebrity fitness trainer Brent Bishop, owner of Think Fitness studio in Toronto, regular contributor to Best Health’and all-round nice guy’for some training tips.
Q: What food groups should be the focus for energy, muscle-building and fat-blasting?
A: For optimal nutrients and metabolism, eat smaller meals every two to three hours. Get lean protein, healthy fats, complex carbs (e.g., brown rice, sweet potato), lots of fruit and veggies, and eight to 10 glasses of water a day.
Q: What time of day is best for carbs and protein?
A: Complex carbs should be eaten throughout the day, as they help keep glycogen stored in muscles; it’s released later for energy. For weight management, have fewer carbs in the evening (dinner and beyond). As for protein, lean sources should be consumed throughout the day, but post-workout is the ideal time, as the body can absorb them better. A 2:1 ratio of carbs to protein after strength training is recommended; after a long cardio session, go for a 4:1 ratio.
Q: Any other nutrition tips?
A: Have healthy snacks between meals! These should include a healthy fat, protein, carbs, fruit and veggies. Hydration is also key; coconut water is great for replacing fluids and electrolytes.
Brent Bishop is based in Toronto. Are you a fitness trainer who organizes charity challenges? You could be featured, too! Go to besthealthmag.ca/challenge.