We are very much concerned with maximizing our workout routine and getting sculpted immediately. But what we are setting aside is the most essential part of our fitness journey---Nutrition. Good thing we listed down the important guidelines that will help you revamp your nutrition plan and make your fitness diet appropriate for your active lifestyle. Make sure to have your pen and notebook ready!
Eat well, Eat right. When planning your meals, make sure to include food in all food groups. Stick to lean meats, consume extra servings of vegetables and consume unprocessed carbohydrates (rice, potatoes, fruits and root crops). Don’t eliminate fat, but get them from healthy sources like fish, olive and nuts.
Count Calories and Macros. It is important not to take less or go beyond your calorie requirement. A nutritionist can help you manage your calorie intake, but in the absence of a professional, a reliable smartphone app can come handy. Since you would want to build lean muscles and shed excess fats, spike your protein intake. Carbohydrates, on the other hand, is your source of energy so make sure that you take at least half of this nutrient from food. Lastly, Fats must still be taken minimally to aid in vitamin absorption.
Frequent Feeding is a must. The secret is to eat small frequent meals, but the timing is really important. Though scheduling of meals will greatly depend on your lifestyle, ensure that you have enough fuel for a workout and nutrients for recovery.
PRE-WORKOUT and POST-WORKOUT
There is a difference between what you eat before a workout and after workout, both of which are very important in achieving the optimum result of your training.
Pre-Workout Nutrition is essential to provide adequate reserve of nutrients for the upcoming workout. The diet will depend on the type of training, workout intensity, gender, etc.
- For strength training, consume lean protein at least 1 – 2 hours prior to your workout
- For cardio, take a full meal with at least 70% carbohydrates before hitting the road
- It is good to add fiber to deliver steady supply of energy throughout the workout and prevent fatigue, which result from consuming carbohydrates alone
Post-Workout Nutrition is required for the proper recovery of the body from the strenuous activities. After workout, you shed energy, lose water and electrolytes, which you must replenish appropriately.
- A protein shake or meal within two hours after workout is enough to build lean muscles
- Pure water is the best source of hydration after shedding too much through perspiration
- In contrast with popular belief, sports drinks aren’t really necessary to replenish lost electrolytes, because they mostly contain large amounts of sugar and extra calories
- Coconut water can be a great alternative to sports drinks, offering extra nutrients like potassium and magnesium that can restore electrolytes in the body
That’s it! Hope you’ve learned a lot from this post. Make sure to apply this in your fitness plan, so you won’t just look good outside but also feel good inside!
Photo credits: www.azumio.com