How Important Is Nutrition for Working Out?

By: moklesur@bringtheshreds
September 13, 2020

Nutrition and exercise are the best ways to maintain a healthy and well-fit body. Good food would be ineffective without proper training and vice versa. You can starve yourself to lose weight, but you will need the training to avoid becoming weak and sick. Many obese people exercise but continue their usual unhealthy eating styles. Far from losing weight, they might even gain it. Others try to diet but inadvertently increase their food craving to compensate for their limited metabolism.

There is no other way for you to stay fit and healthy. It is only through proper diet and keeping your body active with good exercise. Eat the healthy carbs and fats plus lean proteins but in moderation. Drink plenty of water and exercise a lot.

Food Is Our Medicine

Nutrient-dense foods, or "super foods," include lean proteins, healthy carbohydrates, and fats essential to our health. Super foods are a rich source of vitamins, minerals, and antioxidants.

Antioxidants are shown to reduce inflammation in our body, helping us fight disease and illness. Inflammation is said to be the leading cause of many diseases. Powerful antioxidants in leafy greens and vegetables, for example, help detoxify the body removing harmful chemicals.

Some super foods contain compounds that increase our metabolism for more efficient fat burning. Red peppers contain a molecule called capsaicin shown to enhance the rate we burn body fat.

Increase Your Metabolism Naturally

Your best fat burner is not going to come in a bottle but by eating foods containing certain compounds. We can increase the rate we burn fat naturally according to nutrition research.

Eating foods that stimulate and enhance the fat burning process will help us reduce fat more effectively. Adding metabolism-boosting foods will be a great supplement to your existing workout and nutrition program.

The following foods are shown to increase our metabolism:

  • Hot peppers (active component capsaicin)
  • Green tea (active component caffeine)
  • Black coffee (active component caffeine)
  • Coldwater (500 ml of water daily increased metabolic rate by 30%)
  • Whole grains (aiding component fiber and iron)
  • Yoghurt (supporting component calcium and probiotics)
  • Apples (aiding component fiber)
  • Nuts and seeds (aiding component essential fatty acids)
  • Fatty fish (aiding component Omega-3 fatty acids)

Count on the right carbohydrates

Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s primary source of energy. About 45 to 65 per cent of your total daily calories should come from carbohydrates. This is especially true if you exercise.

Consuming the right kind of carbohydrates is essential. Many people rely on the simple carbs found in sweets and processed foods. Instead, it would help if you focused on eating the complex carbs found in whole grains, fruits, vegetables, and beans.

Whole grains have more staying power than refined grains because you digest them more slowly.

They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.

Pack protein into your snacks and meals

Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days.

Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a significant source of fuel during exercise.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.

Protein can come from:

  • poultry, such as chicken and turkey
  • red meat, such as beef and lamb
  • fish, such as salmon and tuna
  • dairies, such as milk and yoghurt
  • legumes, such as beans and lentils
  • eggs

For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

Choose healthy fats

Unsaturated fats may help reduce inflammation and provide calories.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the most extended workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

Healthy options include:

  • nuts
  • seeds
  • avocados
  • olives
  • oils, such as olive oil

Don’t cut too many calories

If you’re trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a vital part of weight loss, but it’s possible to go too far.

Weight loss diets should never leave you feeling exhausted or ill. Those are signs that you’re not getting the calories you need for good health and fitness.

A diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds.

If you’re very active or you don’t want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals.

Balance is key

As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have adverse effects. The key is learning to listen to your body and balancing what feels right with what’s good for you.

Follow these tips:

  • Aim to make breakfast a part of your routine.
  • Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
  • Stock your fridge and gym bag with healthy workout snacks.

The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.

 

FREE 28 Day Clean Eating Meal Plan Here

About Louis

Bring The Shreds was founded by Louis Ha. Louis is an online fitness coach and entrepeanuer based in the Bay Area. Read more of OUR STORY

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