Nutrition is important for fitness
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, its not as simple as choosing vegetables over doughnuts. You need to get the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans.
Get off to a good start
Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.
Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while youre working out. Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. But a plain white bagel or doughnut wont keep you feeling full for long. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going. Follow these tips:
Count on the right carbohydrates
Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your bodys main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
Choosing the right kind of carbohydrates is important. Too many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus 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 its not a major source of fuel during exercise youre well-fed.
Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. Thats equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older people may need even more. That protein can come from:
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.
Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. Theyre also low in calories and fat.
Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. Try to eat the rainbow by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, considering choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.
Unsaturated fats may help reduce inflammation, and they help provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving. Healthy options include:
When it comes to fueling up before or after a workout, its important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.
Consider stocking your workout bag and refrigerator with some of these simple snacks:
Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.
These fruits are all full of vitamins and minerals, as well as water. Theyre easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.
Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.
Many grocery stores carry single-serving packets of peanut butter that dont require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can swipe peanut butter on:
If you dont like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.
Read more: Almond butter vs. peanut butter: Which is healthier?
Dontcut too many calories
If youre 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 key part of weight loss, but its possible to go too far. Weight loss diets should never leave you feeling exhausted or ill. Those are signs that youre not getting the calories you need for good health and fitness.
According to the National Heart, Lung, and Blood Institute, 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 youre very active or you dont 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.
As you settle into an active lifestyle, youll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with whats good for you. Follow these tips:
The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.
Read the rest here:
Exercise and Eating Healthy
- Does Exercise Help You Lose Weight? The Surprising Truth - July 1st, 2020
- Fitness for Diabetes: How Diet and Exercise Can Help You - July 1st, 2020
- 7 things you may be doing that can prevent weight loss - TODAY - July 1st, 2020
- Mayr method diet: What is the Viva Mayr diet plan? - TODAY - July 1st, 2020
- American Cancer Societys updated diet and physical activity guidelines to help lower cancer risk - The Globe and Mail - July 1st, 2020
- Exercising On An Empty Stomach: What Experts Think - Medical Daily - July 1st, 2020
- Former Mr. Texas is Transforming the C-Suite - D Magazine - July 1st, 2020
- Christina Anstead Reveals She's Getting Back to Work on Her HGTV Show - Showbiz Cheat Sheet - July 1st, 2020
- High blood pressure - the 1 breakfast fruit juice to protect against deadly hypertension - Express - July 1st, 2020
- High cholesterol: Four biggest habits to stop to lower levels and best food to include - Express - July 1st, 2020
- Jenni Murray: I hate the diet industry. Its caused me misery - The Guardian - July 1st, 2020
- Thrive patch: Does it help with weight loss? - Medical News Today - July 1st, 2020
- 2 R.I. hospitals to take part in big Alzheimers study - The Providence Journal - June 30th, 2020
- Green tea: Best time to drink healthy beverage for quick weight loss results - Express - June 30th, 2020
- More Than One-Third of Americans Have Dangerous Metabolic Syndrome - Healthline - June 30th, 2020
- 7 of the Best Free Weight Loss Apps - Clark.com - Clark Howard - June 30th, 2020
- The Real-Life Diet of David Dobrik, Who is Skipping Workouts and Eating Watermelon Sandwiches - GQ - June 30th, 2020
- 5 Anti-Aging Foods to Add to Your Diet - Top Anti-Aging Foods for Hair, Skin, Gut Health - TownandCountrymag.com - June 30th, 2020
- High blood pressure - the five exercises you can do at home to prevent hypertension - Express - June 30th, 2020
- Weight Loss: Follow THIS Japanese long breathing technique to lose weight - PINKVILLA - June 30th, 2020
- How to live longer: The five key criteria for protecting against cancer and an early death - Express - June 30th, 2020
- Weight loss: Tesco worker lost 7 stone and dropped five dress sizes with this diet plan - Express - June 30th, 2020
- Head to toe men's health: The joints - Loma Linda University Health - June 30th, 2020
- Is fasted cardio better for weight loss? This research might have the answer - T3 - June 30th, 2020
- Is Swimming A Good Workout For Weight Loss? How To Swim To Lose Weight - Women's Health - June 30th, 2020
- Rebel Wilson's Weight Loss Secrets Revealed: Here's the diet and exercise plan - PINKVILLA - June 22nd, 2020
- Lost your motivation to eat healthy and exercise during the pandemic? You are not alone - Health24 - June 22nd, 2020
- Best Foods to Eat and Avoid for Migraines - WTOP - June 22nd, 2020
- Local doctor gives tips on how to boost your immune system effectively - The Killeen Daily Herald - June 22nd, 2020
- Back pain - the best dinner vegetable you should add to your diet for avoiding backache - Express - June 22nd, 2020
- How to live longer - the 85p fruit you should add to your diet to avoid an early death - Express - June 22nd, 2020
- Five Healthy Choices Tied to Dramatic Cut in Dementia Risk - Medscape - June 22nd, 2020
- Delayed periods? Time to accept that household chores dont equate to exercise - Times of India - June 22nd, 2020
- How a High-Alkaline Diet Helps Avoid Injury and Recover Faster - The Beet - June 22nd, 2020
- How to lose weight in legs quickly and effectively: TOP 5 tips - The Times Hub - June 22nd, 2020
- Active nutrition and immunity: Experts discuss key ingredients, personalization, the microbiome, and more - NutraIngredients-usa.com - June 22nd, 2020
- Adult Acne Is Real: Here Are the Foods That Can Cause It - Healthline - June 22nd, 2020
- Juice diet plan: The best juices to help burn belly fat in 2 weeks and keep it off - Express - June 22nd, 2020
- How the foods you eat might help you fight cancer - Williston Daily Herald - June 22nd, 2020
- Dream of Alzheimers center for women comes true in Vegas - Jacksonville Journal-Courier - June 22nd, 2020
- Mind Healing: How are stress, sleep and sugary food connected; and what can we do about it? - Telegraph.co.uk - June 22nd, 2020
- Head to toe men's health: The urinary tract - Loma Linda University Health - June 22nd, 2020
- We know what to eat for a good heart, but what about when to eat? - The New Indian Express - June 21st, 2020
- Dream of Alzheimers center for women comes true in Vegas - Alton Telegraph - June 21st, 2020
- Sleep, eat, exercise and repeat: De-clutter your mind to maintain mental well-being - Economic Times - June 21st, 2020
- Kids as young as eight showing signs of adult diabetes due to poor diet and lack of exercise, study war - The Sun - June 21st, 2020
- Father's Day 2020: Expert Gives 6 Health Tips That All Fathers Must Follow - Doctor NDTV - June 21st, 2020
- You dont have to lose weight in lockdown: the social media stars on a body positive mission - Evening Standard - June 21st, 2020
- Kiara Advani: Diet and exercise secrets of the Bollywood star to stay fit REVEALED - PINKVILLA - June 21st, 2020
- How bacteria in your gut interact with the mind and body - Health24 - June 21st, 2020
- Guy Follows Mike Tysons Insane Diet And Workout Routine And One Of The Meals Includes 6 Bananas - BroBible - June 21st, 2020
- International Yoga Day 2020: From Shilpa Shetty to Kareena Kapoor, these Bollywood divas swear by yoga... - Hindustan Times - June 21st, 2020
- Were in the Era of Peak Fitness TrackingHeres How to Keep That Relationship Healthy - Well+Good - June 21st, 2020
- How to lose visceral fat: Avoid one type of drink to get rid of the harmful belly fat - Express.co.uk - June 21st, 2020
- Is weight loss faster if you add a fasting diet to cardio? - T3 - June 20th, 2020
- Industry VoicesEnsuring long-term brain health in the time of COVID-19 - FierceHealthcare - June 20th, 2020
- There is no perfect diet that works for every metabolism or body type - New Scientist News - June 20th, 2020
- How much water should you drink in a day? - Times of India - June 20th, 2020
- Salma Hayek has the perfect fast and effective workout - HOLA USA - June 20th, 2020
- This core exercise will help you get rid of belly fat - The Indian Express - June 20th, 2020
- Change can be a slow process and that's the way it should be - Sydney Morning Herald - June 20th, 2020
- Preventative Measures and Cancer Screening Recommendations Aid Male Population - Targeted Oncology - June 20th, 2020
- Follow These Diet Tips To Stay Healthy This Monsoon - NDTV Doctor - June 20th, 2020
- Boost Your Immune System With These Five Practices - GQ - June 20th, 2020
- Best Exercises to Ease Stress and Anxiety - WTOP - June 20th, 2020
- YouTube creator takes on Mike Tyson's punishing daily workout and diet schedule - GIVEMESPORT - June 20th, 2020
- Is it time for a digital detox? Nearly half of youngsters say they're addicted to their phones according to new research - FE News - June 20th, 2020
- Horoscope today: Here are the astrological predictions for June 18 - Mumbai Mirror - June 20th, 2020
- Liver And Cholesterol: Here's The Link; Know Tips To Maintain Healthy Cholesterol Levels - NDTV Doctor - June 20th, 2020
- Follow these diet tips to stay healthy in this rainy season - US Times Now - June 20th, 2020
- Exercise, Diet, Alcohol: New Guidelines Best Ways Reduce Cancer Risk - Healthline - June 10th, 2020
- MIND diet plan and foods to eat: What is the MIND diet? - TODAY - June 10th, 2020
- The 3 new ways doctors are trying to fight obesity - The Daily Briefing - June 10th, 2020
- This Doctor Treated Her MS By Switching to a Plant-Based Diet - The Beet - June 10th, 2020
- How to find the right nutrition advice for a healthy gut? Registered dietitians debunk 5 common - Gut Microbiota for Health - June 10th, 2020
- How to get fit and lose weight with five simple exercises - Explica - June 10th, 2020
- The Sirtfood Diet is a weight-loss plan that lets you drink red wine and eat dark chocolate - Insider - INSIDER - June 10th, 2020
- How to live longer: Everyday spice that could protect against early death and bowel cancer - Express - June 10th, 2020
- Outlook on the Worldwide Tea Polyphenols Industry to 2025 - North America Holds a Prominent Share of the Market - ResearchAndMarkets.com - Business... - June 10th, 2020
- Can B vitamins improve cognitive function in older people with mild impairment? - Open Access Government - June 10th, 2020