Gerard Coville’s sports nutrition tips for people on the go
In an interview with Igennus, Gerard Coville, founder of martial arts gym Cambridge FreeFight, talks about the importance of nutrition in sport
Gerard Coville
When did you start being active and take an interest in health & fitness?
Well as far as I can remember I have always been active. I started training in Judo back when I was seven years old and I have always been involved in sport and fitness since then. As I got older my training took on a more specific role for my competitions and I have never been ‘out of shape’.
What has been the highlight of your career so far?
There have been lots of highlights really! Fighting in some of the first MMA (Mixed Martial Arts) shows in the UK, and also winning the British title in Thai boxing back in 1996, but also competing abroad in places like Italy and Finland doing MMA and submission grappling tournaments.
How much is sport a part of your life now?
I train every single day as well as coaching other people so it takes up a main part of my life. I keep my training consistent but vary the routines around so I don’t get bored and it keeps my muscles and body stimulated.
What does your training programme consist of?
My training consists of the usual heavy weight lifting and fitness training, but also a lot of cross training involving gymnastic, agility and cardio circuits. Flexibility forms a big part of what I do as I find a lot of people may be big and strong but their flexibilty and movement really lacks. You can still be strong and flexible but you have to really work at it. Even when you are just sitting down relaxing you can still sit in positions which aid your flexibility.
How important is nutrition when you are active?
Nutrition is really important and some people think my diet is a bit strange as I do eat some weird foods. Tuna shakes, for example, are one thing that people always seem to comment on. But for me it’s an easy high protein food shake I can take out with me or have for breakfast when I don’t have much time. I try to eat high protein foods every two
to three hours to aid recovery and muscle growth. I vary the amount of carbs I take depending on the amount of training I am doing. Also I limit sugars and only have them around the ‘training window’.
How easy is it to follow a good diet when you are busy?
Well as long as you plan in advance, which goes as far as making and storing your food in advance, it should be fine. In emergencies I can always take a protein drink or tubs of cottage cheese if I haven’t had time to prepare anything. The main thing is if you’re out and about and have to purchase your food snacks, you have to check the labels. Many things may say low fat but they contain loads of sugar, which isn’t good.
Do you feel a difference if your good diet habits slip?
Yes definitely. I mean, it may be psychological but still if my diet is off for a few days, I start feeling lethargic and I don’t have the get up and go that I usually have.
What supplements do you take and why?
I take OmegaFlex for the numerous benefits it provides, including helping my joints during all the high impact training I do, and it also helps my immune system which can come under a lot of stress during hard training. Protein supplements I take during and after training, for recovery and muscle growth, and I sometimes include creatine in my diet, which aids strength and stamina.
Gerard Coville is a British Thai Boxing Champion, UK Complete Fighting Challenge vale tudo Champion, as well as a personal trainer and nutrition adviser based in Cambridge, UK.
Cambridge Freefight
MMA-Submission-Muay Thai
www.cambridgefreefight.co.uk
