You probably think this summer has gone by faster than ever and you’re trying to hold on as much as possible to the last few days of beach and sunshine. But either fortunately or unfortunately September is almost here and we have to get some idea of how to start this new course in the best possible way.
Summer is for disconnecting, escaping from our routine, forgetting about our diet… But as long as we get back to our dietary and sports routines and habits in September.
Where do we start?
- The first thing to do is organise your meal and rest schedules. It is very important to re-align your biological clock and adapt it again to your routine. Keeping an order and more or less set schedules for your main meals and sleep will make the return not as hard.
- Plan your weekly menus. So as to not fall into last minute improvisations, before you go shopping, it’s best to write down the weekly menu and its corresponding shopping list.
- Follow the batch cooking method: cook one day a week, leaving the weekly menu already prepared.
- Avoid processed foods. When you go shopping look for the least processed and unpackaged food options.
- Follow a healthy diet of vegetables and fresh fruit. Always include a daily ration of raw vegetables such as salads, which are rich in fibre and improves intestinal transit. Fruit can also be prepared as popsicles and iced fruit juices.
- Use simple cooking techniques. Prioritize gentle cooking techniques such as: grilled, boiled, baked, steamed and wok, avoid fried and battered dishes.
- Keep hydrated. Drink 1 litre for each 35 kilogrammes of weight, this will help you feel quenched and not mistake thirst with hunger.
- Respect your hunger and fill. Just like when we feel hungry, we respond by eating, it’s also important to respond when we feel full and not continue eating for the simple sake of eating.
- Don’t go out to dinners on an empty stomach. It’s advisable to eat a piece of fruit or a snack before going out with friends so that you arrive less anxious.
Are you a sportsperson?
If you are a sportsperson, you will feel like getting back to your sports routines again. It’s advisable to do it progressively without forgetting to choose food which is more beneficial for your physical performance. On the other hand, it is important to control the quantities avoiding the excess as well as lack of food in order to achieve a proper body composition.
A sportsperson’s diet should be based on individual characteristics and needs but should be adapted to each sport you practice. A sportsperson should know about food labelling in order to choose the most interesting options, and improve the adaptation and recuperation between training sessions.
Keeping well hydrated in this case is even more important, 2 litres of water a day are recommended for sportspeople who exercise more than 5hrs/week, between 400 and 800 ml of specific beverages should be added for each additional hour.
Additionally, your fruit and vegetable intake should be even higher, due to the need of more antioxidants to combat the free radicals generated by exercise. Three rations per day are recommended (120-150g/ration).
We know that getting back to your routine is complicated and that, at the beginning, above all, it’s difficult to get started again. That is why we want to make it easier for you with our 3×2 promotion. Up to the 30th of September, by paying 2 consecutive months, the third month is FREE (an exclusive promotion for new members of the gym, Perla or the thalassotherapy).
Furthermore, our dietitian and nutrition specialists will guide you towards healthier and specific habits adapted to your needs. Put yourself in the hands of our dietitian Olaia Castro and she will advise you so that you can take on this September with enthusiasm.