Let’s talk about Dietary Control

Last night I read a social media post that is stuck on my brain. It involved a topic that I feel very strongly about, and one that I encounter both personally and professionally on a daily basis: dietary control.If you follow triathlon, chances are you’re familiar with Holly Lawrence. If not, you can read about […]
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Nutrition For Training After Prolonged Periods Away From Exercise

Due to different circumstances (Busy at work, Family Commitments, A Freaking PANDEMIC), we might choose be forced to stay away from training for weeks, sometimes months.

Thankfully, time away from training is not forever, and we will be able to train again.

Current Recommendations For Training After Prolong Periods Away From Exercise

As we return to exercise after a long period of break, one of the things we often want to do is to get back to where we left off, or train the way we used to.

Unfortunately, we will very quickly realize that our body is no longer as conditioned as before. You gas out faster, can’t lift as heavy, and are unable to hit the reps and sets you were accustomed to. But being humans, we try to achieve the same performance as before anyway, and if we continuously ignore the body’s signal as we train, we will soon be met with a strain, or worse, an injury.

nutrition for training after prolonged periods away from exercise

So as we return to the gym, it is important to consider performing the following:

  • Always perform your warm ups, including short cardio and mobility work
  • Start your strength work from a lower weight and progressively increase back to what you are used to
  • Progressively increase the frequency of your training (eg. from 3 times a week progressively back to 5 times a week)

Nutrition To Support Training After Going Back To The Gym

There are some main areas around your body that we want to protect as you head back to the gym, and these are a few techniques you could use to do so.

Performance in training

It shouldn’t come as a surprise, but you will need to eat to perform in training, especially when it comes to higher intensity based training like strength/power training, or sprinting.

If this is your first training back, I would highly suggest to not train fasted – the lack of food might cause your performance to slug out. Instead, go for something carbohydrate rich in a small portion. A banana, some oatmeal, or a small handful of gummy bears might be very helpful.

Recovery After Training And Throughout The Day

Protein would probably be your best friend after training, and carbohydrates to recover your fuel (glycogen) after exercise. For convenience reasons, protein powder and a small packet of gummy bears would do the trick, but for the food-first lovers, you can choose to use chocolate milk or an egg sandwich to meet your recovery needs.

nutrition for training after prolonged periods away from exercise

It is also important to ensure that you are eating throughout the day to ensure proper recovery, so you want to at least meet your calorie requirements for the day.

Bone and Joint Health

Heading back to training would mean putting stress on your body. While that is encouraged to create physiological adaptations, it is also important to help your body recover from the created stress. Getting enough protein for your body will help with majority of your recovery, but you can also get collagen (in the form of gelatin), vitamin C, D, K and Calcium from food to help you improve your bone and joint health.

nutrition for training after prolonged periods away from exercise

To get collagen into your body, you can consider making jelly with oranges and having them pre-exercise to enhance the collagen building properties within your body as you train.

For your bone health, vitamin D can be received from sun light, but if not, you can get them from mushrooms, dairy (you get calcium here too!) , or eggs. Lastly, you can get vitamin K from leafy green vegetables.

So when you put all the information together, you can see that a balanced meal filled with vegetables, protein and small amounts of carbohydrates in strategic positions can be very helpful as you get back to physical play!


Article brought to you by SportsNutritionistJames

Fit2Go.Asia – celebrating a better way of life!


Why is knowing my feet most important when buying shoes?

We all love the feel of a new pair of trainers!

Getting the right one for you isn’t about the prettiest one or the most expensive one. In this video we find out what you really need to look at before splurging on a fancy pair or trainers.

We sit down with Mr Jeffery, owner of Feder Sports. Known as the “Shoe Guru” in Singapore, he is visited frequently by professional athletics to provide his expertise on the perfect shoe for the occasion.


Feder Sports is located at 111 North Bridge Road, #02-53, Peninsula Plaza, Singapore 179098

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Based on sensationalized media mentions, it seems like the only way to eat healthfully these days is to crunch numbers. Macros, calories,  carbs–if you’re not somehow tabulating your daily intake, then you’re missing the disciplined, diet-savvy boat.  Many clients come to me frustrated and weary from being chained to an app, feeling like failures if they don’t […]
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G is for Garlic

Also known as the Stinking Rose, did you know it has many beneficial propoerties? Garlic is rich in vitamin C, vitamin B6, potassium, calcium, phosphorous, and is used widely for flavouring. However, garlic has also been prescribed as medicine throughout ancient and modern history. Read on for the four health benefits of garlic. Boosts Heart HealthGarlic is […]
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O is for Onion

Onions are found in almost every kitchen, yet many of us are unaware of benefits they offer. Onions are a rich source of quercetin, a chemical that is associated with a reduced risk of coronary heart disease and stroke. However, quercetin is sensitive to heat, and may be lost depending on your cooking method. Studies have […]
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5 Popular Diets Today

It seems there’s always a new one every couple of months. Here’s an introduction the 5 most popular today. Comfort is a cup of kopi and a generous plate of char kway teow.Yet, your friends or colleagues who are watching their weights may shy away from its springy, smoky goodness. While some diets call for a […]
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3 Common Myths About Dieting

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All About Rice

Being Asian, it’s impossible to talk about food without talking about rice.Rice is the staple of the entire region. You cannot run away from the fact that it is everywhere, it’s part of our breakfast, lunch, dinner and even dessert. It’s the vehicle that carries all the wonderful tastes of Asia into our mouths, it’s […]
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