Most people know that exercise is an essential part of our daily lives, and healthy nutrition is crucial as it provides the right calories and nutrients to fuel the body. Even if you’re attending gyms such as Fitness 19, you’ll still need to eat the right kind of food at the right time to get the most out of your workout. To discover how your meal choices affect exercise results and performance, take a look at these tips below.
- Start right
Breakfast is the most important meal of the day. An article published in Harvard Health Letter indicated that frequently eating breakfast is directly linked to a reduction in health conditions such as diabetes, heart disease, and obesity. Starting your day right with a healthy and well-balanced breakfast can provide the requisite fuel to power your brain and muscles. If you exercise regularly, skipping breakfast could leave you feeling lethargic during your workout. Your choice of breakfast is also vital. Starting your day with essential carbohydrates such as a bagel (which is the equivalent of eating 5 slices of bread!) may not be the best. Instead, consider a breakfast containing complex carb, protein and fiber. This type of meal can generate the amount of energy you need for exercise and keep you full.
- Choose the right carbohydrates
Carbohydrates are perfect for the body as they provide your body’s preferred energy source. But due to the excessive patronage of low-carb diets, carbohydrates have been labeled bad for the body. Research from the Mayo Clinic suggests that between 45 and 65% of your total daily calories must be from carbohydrates. And this is very important if you regularly exercise. However, try to avoid simple carbs usually found in processed foods and sweets, and focus on the right kind of carbs found in beans, whole grains, vegetables, and fruits. These contain complex carbs, and they provide the energy you need for your daily activities as they are digested much slower. Aside from that, they also help stabilize your blood sugar levels and have vitamins and minerals that your body needs.
- Make your meals protein-rich
The body needs protein to function as it is essential to the growth, repair, and maintenance of muscles. Reports from the Medical Center of the University of Rochester show that red blood cells die after 120 days. And the body needs proteins to keep replenishing these cells. The average adult may need to consume 0.8 grams of protein per kilogram of their weight, while people who regularly exercise will need to consume more.
- Balance is key
If you have an active lifestyle, you should know the importance of good nutrition. Always choose the foods that can provide you with the energy you need and stay away from those that may have adverse effects on your health. Try keeping track of the foods you eat and how your body reacts to them.
Bottom line: always eat a well-balanced breakfast. Remember to choose complex carbs over simple ones. Protein, healthy fats, and a good choice of fruits and vegetables work like magic. Finally, balance your nutrients to provide your body with the energy it needs for exercise.