15 Essentials For Clean Eating

Our resident sports nutritionist Matt Lovell’s gives you his essentials for eating the clean way.

1. Prioritize

The most important meal of the day is not breakfast. If you’re exercising then there are two meals deserving of the top honors – those you eat pre- and post-training.

2. Wake up

Breakfast lowers cortisol levels always try to eat within 45 minutes of waking up or before 10am if you’re training on an empty stomach.

3. Drink up

Divide your weight in kilograms by 30. The resulting number is the number in liters of water you need to drink each day.

4. Use dressing appropriately

The perfect ratio for salad dressing is two thirds vinegar and one third olive oil, plus seasoning.

5. Double up

Train more than once per day and you’ll need liquid recovery drinks that include protein and amino acids.

6. Embrace cocoa

Cocoa powder’s polyphenol antioxidants can help move fats into your blood stream where they can be used as fuel.

7. Measure up

Once you know the portion sizes you need, make sure you stick to them by getting your significant other to enforce them.

8. Eat the right fruits

Decrease your intake of soft fruits such as oranges, grapes, plums and bananas to one or two pieces a day.

9. Sip bitter melon tea after meals

It lowers blood glucose and improves digestion.

10. Get the scoop

Scoops are a really easy way to get used to measuring the correct sizes for your portions. Weigh them once and stick with it.

11. Flame off

Avoid foods that promote inflammation such as those with high amounts of acid, sugar and bad-fats.

12. Add more fiber

On average we eat 10- 20g of fiber but should consume 30-40g per day for weight loss.

13. Refine your green tea

The best product is Matcha Ceremonial Green Tea – it’s the most potent variety.

14. Water down

Dilute all fruit juice with water at a 1:5 ratio to reduce calories.

15. Drink apple cider vinegar

It increases the circulation of bad fats and subdues the circulation of good ones so you can use the bad stuff as fuel.

Find nutritional information and more in every issue of TRAIN for HER.