Nutritional Advice at Steve's Gym

A decent training programme is only part of the equation, good nutrition is vital for muscle growth, recovery, repair, health and general well being. Here at Steve's gym we do not advocate diets, we believe in long term lifestyle changes where-by we limit our intake of processed/junk food and concentrate on eating fresh whole foods wherever possible.

Bespoke nutrition programmes

Bespoke plans are available to everyone who trains at Steve's Gym for just £10, we would recommend you have a bodystat test first to see your complete body break down but this is not essential. All we ask is that you provide a 1-2 day food diary so we can establish areas for improvement and what time scales you currently run to. We can also make suggestions on the best kind of sports supplements to suit your needs, if this is of interest to you.

Healthy eating

Top health tips:

  • Divide your daily food into 6-8 meals (little and often)
  • Consume a wide variety of protein sources
  • Make complex carbohydrates your primary energy source
  • Ensure adequate daily supply of vitamins and minerals
  • Drink plenty of water daily
  • Get plenty of rest

As a gym goer/sports person you have a duty to keep your body in an optimum state of health, ensuring you the best chances of a successful and injury free sporting career.

The human body has to perform lots and lots of chemicals processes every minute just for basic life functions, let alone for the physical demands of sport, it is for this very reason that we need to feed ourselves with good quality nutrients at regular intervals. If our bodies are poorly fed we are unable to perform all these tasks affectively and therefore performance will be dramatically reduced.

Optimum nutrition is the ultimate kind of nutrition because as the name suggests, it is the best there is. It is a diet that provides the optimum levels of protein, carbohydrates, fats, vitamins and minerals to guarantee that you have enough fuel to carry out your activities and some in reserve for recovery and injury prevention.

What are the principles of optimum nutrition?

  • Synergy and deficiency
  • Nutrition needs to supplied to the body in the correct amounts to ensure that the body is in a state of homeostasis, if there is deficiency in any one of these the body suffers ill health and performance can be significantly affected.

  • Individuality
  • Every human body is unique in every single way, least of all its requirements from nutrition. This means that there is not one set diet that is suitable for everyone, individual diets are required for individual people.

  • Toxicity
  • As nutrients are essential for good health, toxins are the opposite. Toxins affect the health and wellbeing of the body; there effects can have major affects on health even death.

  • Increased need
  • Our bodies need for nutrients change depending on many different factors; how active are we? Are we unwell? Are we stressed? The process of adaptation usually means we require more a kind of nutrient, as the added strain of increased activity etc means we use up our reserves.

  • Time delay
  • Unlike drugs which can work within minutes, nutrients can take a while to get into our systems and make healthy improvements in our bodies; it can take up to 12 weeks for the effects of improvements to be noticeable.

Competition dieting

Here at Steve's gym we have first-hand knowledge of competition dieting. If you are considering competing in a bodybuilding, powerlifting competition or any sporting event you will need to prepare, lose weight or even gain weight to make the most of your abilities. This requires careful planning and advice from people who have been there and done that, people who can pass on top tips and are here for any support you may need. Come and see us for further details!

Sports supplement advice

If we had the time, the money, the energy and the inclination it would be quite probable that our diets would provide our bodies with enough nutrients to achieve its best, after all this is how Mother Nature designed us. The reality is that we do not have the luxury of many of these factors and so supplementation has taken its place in modern day life, especially so for the athlete.

Along with the advantages of modern life such as developments in medicine, farming and water filtration there comes the down sides, as an era of convenience we, as a nation, consume excessive amounts of foods and drinks that effect the homeostasis of the body. Caffeine, freezing and preserving foods, and processed foods can take their toll, and certain supplements can counteract these effectively.

Supplementation can take the guise of many things, depending on what it is we are wishing to supplement. Regardless of what it is we wish to supplement the same is true, a supplement should do what the name suggests, supplement a healthy balanced diet, and not replace the nutrients.

To me, supplementation is a way of using all the advances in modern medicine and technology to aide us in our quest for optimum health. It can help to assist with specific dietary issues and medical conditions that before the modern age would have prevented a person from performing sport. Some of these include food allergies, antibiotic and oral contraceptive use, pregnancy and old age in general It can enhance performance and energy levels, it can aide hydration before during and after sport, provide antioxidants vital for free radical repair and it can also help with quicker and more effective recovery.

Clever marketing can sometimes give the wrong idea about supplementation, making people believe that they will become muscular and strong over night. Some may be mislead by advertising, thinking that by using the supplement and continuing to eat their usual poor diet that they will be over night sporting successes. These companies will have you think that there IS a substitute for a healthy diet.

There needs to be a greater level of education about supplementation so people know how, when and if it is appropriate to be taking them. They need to know what realistically they can achieve by using these products and how a good diet is the basis for good health. Just because a muscular man is shown on the tub, this does not mean that this product will solely do the same. He is probably taking another not so legal supplement to look that big!

The person will be disappointed by the results and give up or try another brand be disappointed etc, and never realise the benefits when used correctly. It is because of this reputation that some sportspeople do not believe in supplements, even though some very good quality products do exist. Like any product there will be good and bad varieties available (usually indicated by price)

CNP Professional

CNP Logo

CNP Professional is endorsed by all of us here at Steve’s gym as we have first-hand experience with their products and they have helped any of us reach our sporting goals. CNP professional quality statement:

CNP professional has built its reputation over the past eight years by supplying high quality products to top sports people in the UK and abroad many of whom are regularly drug tested. CNP professional tests all its products at the Banned Substances Control Group (BSCG) in the USA or HFL in the UK. These organisations test the products to ensure that they meet the requirements as specified by the World Anti-Doping Agency (WADA).
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