We believe that good nutrition is the cornerstone of a healthy life. Eat fresh, nutrient-rich food and combine it with regular activity and you are well on your way to great health and fitness.

This guide will help you improve your diet or adapt it to your workout programme. It’s a fact that nutrition plus training is more effective than exercise alone. You’ll reach your fitness goals faster, and feel great in the process.

Our partnership with Soulmatefood makes goal-oriented nutrition easy with gourmet fitness food that’s targeted to your workout programme. You’ll find Soulmatefood to go and a full restaurant service in selected clubs. You can also sign up to Soulmatefood’s tailormade service, with healthy meals delivered direct to your home or work.

EAT WELL,TRAIN WELL, LIVE WELL

EATING A HEALTHY DIETA healthy diet is nutrient-dense and low in processed foods.It contains plenty of low-sugar fruit and vegetables, plus lean protein, wholefoods and a variety of good fats.

Proper hydration is crucial. Processed foods are best kept to a minimum: read nutritional labels for sugar content and trans (hydrogenated) fats. And be aware that foods labelled ‘low-fat’ can sometimes contain hidden sugar.

KEEP A FOOD DIARYBefore you begin a new healthy eating plan, keep a food diary for three days. Record what you eat, when you eat it, where and why. This will reveal not just your food preferences, but ingrained habits, emotional eating patterns and what happens when you eat on the fly. You can keep the diary going as long as it takes you to form new eating habits.

BE REALISTICFollow the 80/20 rule and you’re more likely to stay the course. Stick to your diet plan closely for 80% of the time. The rest of the time, you can be more flexible. Eat some of your favourite foods or dine out. This approach is much more realistic and will work with your lifestyle: you’ll make steady progress and achieve satisfying results.

MINIMISE PROCESSED FOODSProcessed foods tend to be nutrient-poor. So limit your intake of refined carbohydrates such as cakes, pastries and biscuits, sweets and chocolate, white bread and rice, sugar-laden breakfast cereals and fizzy drinks.

Fast food and microwave meals often contain hidden sugars and preservatives. Instead, cook from scratch as much as possible using fresh, real ingredients. You’ll know exactly what you’re eating, and it will be completely free of additives and hidden sugar.

EAT NUTRIENT-DENSE FOODSFresh, whole, unprocessed foods are the way to go. Choose fresh fruit and vegetables, lean protein, high-fibre foods like pulses and wholegrains, and good fats.

Super-nutritious foods include dark green leafy vegetables like kale, broccoli and spinach. Other great nutrient-dense foods are liver, wild salmon, shellfish, eggs, potatoes, garlic, almonds and blueberries.

CHOOSE LOW-GI, HIGH-FIBRE FOODSThe glycaemic index ranks carbohydrates on an index of 1-100, according to how much they raise glucose (sugar) levels in the blood. Low-GI foods (GI <55) convert carbohydrate to glucose slowly, which helps to keep blood sugar levels stable. They are complex carbohydrates, so are naturally rich in fibre. Typical foods include berries, vegetables and root vegetables, pulses and wholegrains like brown rice and oats.

FILL UP ON HIGH-VOLUME FOODSVegetables and low-sugar fruit add volume to your diet without piling on the calories. They’re a great way to fill up while keeping your energy intake low. Pulses are another good, high-volume food: take your pick of chickpeas, broad beans, haricot beans, kidney beans and red, yellow, green and brown lentils.

ADD GOOD FATSEat natural sources of fat and avoid trans fats – artificial, hydrogenated fats which are often found in refined foods. Your body needs a daily mix of unsaturated and saturated fat, so include olive oil, nuts, seeds, avocados, eggs, meat and dairy every day. Omega 3 is the king of fatty acids and is found in oily fish, flax seeds and chia seeds.

MINIMISEHIGH-GI, LOW-FIBRE FOODSHigh-GI foods convert carbohydrates to glucose quickly, raising blood sugar levels rapidly. Refined carbohydrates like white bread, white rice, cakes, sweets and chocolates are all high-GI foods. They’ll give you an energy rush, but blood sugar levels will also subside quickly, leading to energy crashes and hunger pangs.

EAT MINDFULLYListen to your body’s hunger and satiety cues. Eat when you’re hungry, eat slowly and stop when you’re satisfied. Savour and enjoy your food without distractions – switch off the TV, leave your phone alone and don’t eat on the run. Eating mindfully will increase your awareness and control around food.

KNOW YOURPORTIONSMeasure your portions until you can gauge quantities accurately by sight. If you’re just eating healthily and not following a plan, a serving of protein should be about the size of your palm and vegetables the size of your fist. A fat portion is roughly the size of your thumb, and a carbohydrate serving should fit into the cup of your hand. If you’re trying to burn fat, build muscle or are training regularly, see our Burn, Balance and Build sections for guidelines.

Good hydration is essential. The British Dietetic Association recommends that adults consume 1.8 litres of total fluids per day, though this figure will vary according to your weight, the climate and how active you are. Thirst is a good barometer, as is the colour of your pee: it should be the shade of pale straw.

Drinking plenty of water will keep your body fluids at their optimum level, flush out toxins and keep your skin hydrated from within. It’s important to drink more while exercising, to replace fluids lost through sweat and to keep muscles energised and functioning properly. Make sure you’re well hydrated before you exercise, and keep drinking during your workout.

If you’re training for over an hour, a sports drink will keep you hydrated and lightly fuelled. Drink a 500ml bottle with a carb or carb/protein mix. For endurance training, choose a drink with 40g of carbohydrate. If you’re building muscle, choose one with 25g of carbohydrate and 15g protein. And if you’re trying to reduce body fat, avoid sports drinks altogether.

On hot days, electrolyte tablets can help maintain hydration better than water alone. Pop the recommended dose in your water and you have calorie-free hydration.

STAYHYDRATED

PROTEIN Lean red meat, skinless poultry, fish, shellfish, liver, eggs, soya beans, low-fat Greek yogurt, whole milk and cottage cheese.

LOW-GI, HIGH-FIBRE CARBSBrown and wild rice, wholemeal pasta, oats, lentils, dried beans, chickpeas and quinoa.

VEGETABLES & FRUITFill your basket with a rainbow of vegetables and low-sugar fruit. Include avocados, berries and high-fibre vegetables.

NUTS & SEEDSAlmonds, walnuts, brazil nuts and pecans. Sunflower, sesame, pumpkin, flax and chia seeds.

OILSOlive, groundnut, flaxseed, rapeseed, sesame, walnut and coconut oils.

EATING TO MEET YOUR GOALSTailor your nutrition to your fitness goals and you’ll get there faster.

Over the following pages we give you some easy guidelines to follow if you want to burn fat, maintain your weight while you train, or build muscle.

Our partnership with Soulmatefood makes goal-oriented nutrition even easier. Each meal we sell or serve in our health club cafes carries a Burn, Balance or Build label.

Soulmatefood makes delicious, nutritionally balanced meals, snacks and juices. Gourmet fitness food, it’s devised by nutritionists and made in an actual kitchen with quality fresh ingredients.

Soulmatefood was official caterer to athletes in the 2012 Olympic village, and has been recommended by sports bodies, magazines including Vogue and Men’s Fitness, sportsmen and women and celebrities.

You’ll find Soulmatefood to go in the Grab & Go concessions in our health clubs. A full menu and restaurant service is also available in selected Collection clubs.

SOULMATEFOOD MEALS BURN Low-calorie, reduced carbohydrate, high-protein BALANCE Balanced carbs, protein and fats BUILD Calorie-dense, high-protein

To burn fat, you need to reduce calories to the right level for you, so you expend more energy than you take in. Eat less carbohydrates and more protein and vegetables. Protein will help you feel full for longer and maintain muscle mass, and vegetables add volume, not calories.

Make any changes gradually. Measure your portion sizes, plan your meals and avoid ad-hoc eating. Eat slowly and mindfully, without distractions like the TV. A food diary will help you identify any emotional triggers that lead to overeating. And don’t be too restrictive, as feeling hungry and deprived often leads to rebound eating.

• Calculate your daily calorie expenditure• Reduce carbohydrates• Increase your protein intake and have regular protein snacks• Increase vegetables • Include two servings of good fats daily

NUTRITIONAL RATIOS PER MEALProtein 50%Carbs 20%Fat 30%

CALORIE EXPENDITURE CALCULATORClick to calculate

BURNLOSE FAT

BALANCEMAINTAIN & TRAINActive people need a healthy diet that maintains their weight, supports training and helps the body recover afterwards.

If you’re working out regularly, you need to eat balanced meals with protein, carbohydrates and fat. Protein rebuilds muscle and repairs damage incurred by training. Carbohydrates fuel your energy stores: essential for explosive exercise and endurance. Good fats are another great energy source.

Eat before and after exercise to keep blood sugar levels stable. Sports drinks or snacks will keep you fuelled when you train for over an hour.

NUTRITIONAL RATIOS PER MEALProtein 35%Carbs 35%Fat 30%

BEFORE• Eat a small meal one to two hours before training • Choose healthy, energising food that’s easily digestible

DURING • For training sessions over an hour, drink a 500ml sports drink

with a carb or carb/protein mix

AFTER• Eat a meal one to two hours after training • Liquid nutrition can replace a real meal if necessary

BUILDBUILD MUSCLETo build muscle, you need to take in more calories and work out regularly, with strength training essential for good results.

Choose calorie-rich foods like fattier cuts of meat, oily fish, cheese, nuts and avocados. Eat dense carbohydrates like pasta, rice and quinoa, and combine them with protein and fat in each meal.

Add dairy or nut butter to vegetables, cream to coffee, sprinkle on cheese or add sauces. And snack often: try nuts with full-fat Greek yoghurt, protein snacks and shakes.

Dine socially to stimulate the appetite, and cook from fresh with a gourmet mindset: if there was ever a time to indulge in good food, it’s now.

NUTRITIONAL RATIOS PER MEALProtein 30%Carbs 50%Fat 20%

• Increase calories• Eat 5-6 times a day• Combine dense carbs, protein and fat • Add good fats to all meals• Supplement with protein shakes if you need to

NUTRITIONFOR KIDSChildren need a balanced, healthy diet that’s high in nutrients and low in sugar. Choose whole, unprocessed foods and abundant fresh produce. Read labels and avoid processed foods that are aimed at children. Set an example with your own healthy eating habits and your kids will be on the road to good nutrition for life.

CHOOSE• Unprocessed foods• Fresh vegetables and fruit• Beans, legumes, meat and eggs• Grains, nuts and seeds• Avocados and coconuts• Unsaturated fats

LIMIT• Processed foods marketed at children• Foods and drinks with added sugar

All material within this document is provided for your information only and may not be

construed as medical advice or instruction. No action or inaction should be taken based

solely on the contents of this information; instead, readers should consult appropriate

health professionals on any matter relating to their health and wellbeing.

The information and opinions expressed here are believed to be accurate, based on the

best judgement available to the authors, and readers who fail to consult with appropriate

health authorities assume the risk of any injuries. In addition, the information and

opinions expressed here do not necessarily reflect the views of every contributor. Virgin

Active acknowledges occasional differences in opinion and welcomes the exchange of

different viewpoints. The publisher is not responsible for errors or omissions.

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