Spring Clean Your Diet: Quick Nutritional Strategies for an Active Lifestyle

• Hydrate, hydrate, hydrate: With the temperature rising, it’s crucial to stay hydrated. Aim to drink plenty of water throughout the day, especially before, during, and after exercise. Hydration supports optimal performance and helps prevent fatigue and dehydration. However, hydration isn’t just about water. Alongside water, it’s important to maintain electrolyte balance, especially when engaging in strenuous exercise. Electrolytes like sodium, potassium, and magnesium are crucial for muscle function and hydration. Consider hydrating with electrolyte-rich drinks or incorporating foods rich in electrolytes into your diet, such as bananas, spinach, and coconut water.

• Focus on whole foods: Spring is the perfect time to incorporate more fresh fruits and vegetables into your meals. These nutrient-dense foods provide essential vitamins, minerals, and antioxidants to support overall health and performance.In the UK, spring brings a variety of fresh, seasonal fruits and vegetables that are at their peak in flavour and nutritional value. Here’s a list of fruits and vegetables that are typically in season during springtime:

Fruits:

• Rhubarb
• Strawberries
• Gooseberries
• Raspberries
• Blackcurrants
• Redcurrants
• Blueberries
• Apricots
• Cherries
• Plums

Vegetables:

• Asparagus
• Spinach
• Watercress
• Peas (including sugar snap peas and snow peas)
• Broad beans
• Artichokes
• Lettuce (various types including romaine, butterhead, and leaf lettuce)
• Radishes
• Spring onions
• New potatoes
• Carrots
• Beetroot
• Broccoli
• Cauliflower

These fruits and vegetables are readily available during the spring months and offer a diverse range of flavours, textures, and nutritional benefits. Incorporating seasonal produce into your meals not only ensures optimal freshness and taste but also supports local farmers and reduces environmental impact.

• Prioritise proteins: Protein is essential for muscle repair and growth, making it crucial for active individuals. Include lean sources of protein such as chicken, fish, tofu, beans, and lentils in your meals to support muscle recovery and maintenance.

• Choose complex carbohydrates: Fuel your workouts with complex carbohydrates like whole grains, fruits, and vegetables. These carbohydrates provide a steady source of energy to power you through your exercise sessions and keep you feeling satisfied.

• Don’t forget healthy fats: Healthy fats play a vital role in supporting cardiovascular health and providing sustained energy. Include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your diet.

• Plan your meals and snacks: Planning ahead can help you make healthier food choices throughout the day. Take some time to meal prep and pack nutritious snacks to have on hand when hunger strikes.

• Listen to your body: Pay attention to your hunger and fullness cues and eat mindfully. Avoid restrictive diets and instead focus on nourishing your body with wholesome foods that make you feel good.