29 September 2017

You have been diligent with your training, dedicating 20min every week to your EMS sessions, started seeing some changes in your body — you’re on the right track!

What if we told you, you could achieve anything you want from your training in half of the time?

That’s what a healthy, balanced diet does. It gets you from A to B in weeks or months, instead of years!

It all sounds great right? But what makes good nutrition good? The answer is anything but straightforward. We could go on forever, but what we want to concentrate on today is the right nutrition for your EMS training.

Hydration is key

Ever wonder why your Trainer gives you a bottle of water the moment you step into Surge? Well, we do care about you, but most importantly, getting in at least 500ml of still water 30min before your session, will ensure that you get the most out of your training. Remember your school days? Water is one of the best conductors for electricity-it all makes sense now!

Carbs are your friend

Forget the last few years of no-carb dieting. EMS thrives on carbs! Now before you jump on that cake marathon-hold on for a second.

The quality of your carbs matter. If you are training later in the day, a meal consisting of low GL carbohydrates (the ‘good’ carbs, that raise your blood sugar levels slower) is your best bet. A great example of these is a bowl of porridge made with almond milk, berries and a few chopped nuts or seeds for some healthy fats and protein. Quinoa-based dishes are another great choice and, because of quinoa’s macronutrient profile, it’s a great choice for all vegans and vegetarians as it eliminates the need to add protein to your meal.

If you are training first thing in the morning, it’s still important to fuel up! A berry smoothie made with any milk alternative is a great choice, as it’s easily digestible and takes 2 min to prepare! And for the ultimate Busy Bees? Grab a banana and eat it on the way to the studio. Not only will it give you a ‘pick me up’, but it’s also a great source of potassium.

Potassium and other important nutrients

You may only spend 20 minutes at a time with us, but if you’ve done a few sessions at Surge you already know the intensity with which your muscles work during these sessions — and how they feel during recovery!

Eating foods high in potassium (i.e. avocado, spinach, sweet potatoes, salmon, coconut water, bananas), magnesium (spinach, nuts and seeds, mackerel, beans and lentils, avocado, bananas), and calcium (kale, sardines, yoghurt, broccoli, edamame, salmon), will ensure that your body recovers quicker and is able to repair your muscles more efficiently.

Remember, the magic of EMS happens during your recovery times, so what you eat in between the sessions is what makes all the difference to the results you see!

Need more ideas on what to eat? Watch this space…

This post written by Monika, a Surge trainer and nutritionist.


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