Making a commitment to exercise regularly is a great start to getting fit. However, without solid nutritional guidance, it may be impossible to achieve your goals. Exercising hard requires the right kind of fuel – and that fuel comes from the foods and drinks you consume. in a recent study
Of 90,000 people, researchers found that about 57.9% of participants’ daily calories came from highly refined and processed foods. These are the so-called “convenience foods” that populate the shelves of the local supermarket: canned soups, frozen meals, boxed side dishes, sodas and snack foods, and so on.
About 29.6% of study participants eat only “minimal” processed foods, according to nutritionists. These are foods that our ancestors recognized as food: fruits from trees, vegetables pulled from plants or the ground, real meats, poultry, seafood, and eggs. If you are serious about personal weight training and fitness, you must also be serious about your diet. Your body is built by both the workouts you complete and the food you eat.
The foods you eat provide the macronutrients — proteins, carbohydrates and fats — that give you the energy to sustain you through your workouts and build strong muscles. The vitamins, minerals, antioxidants and fiber found in real, nutritious foods nourish every cell in your body, providing the best fuel for your workouts. Think of your body like a car
You can put the cheapest gasoline in a fancy sports car and it will still run, but over time, the engine may seize up with impurities or the car may wear out faster. By putting only the highest quality food into your body, you are building a body as beautiful as the hottest sports car. It can run fast and long, lift heavy weights, and dominate the competition. Proper fitness nutrition begins with understanding what you should eat, when you should eat and how to maintain your eating habits for the long haul.
Proper Health NuTrition
1st point । Keep a food diary: A food diary can help you track not only what you eat, but also how much, when and where you eat it. Spend one day writing down what and how much you eat, and how you feel afterward. No foul! Add up the total calories for the next day. You might be surprised how many calories you consumed. Several free online trackers and apps track your intake of protein, carbohydrates and fat, as well as how well you meet the RDA for several important vitamins and minerals. It’s important to track not only your food, but when you eat it, too. Some people even track their mood and who they were with to see if emotional eating patterns are causing them to eat more calories.
2nd point । calories Count : The Most diet plans focus on how many calories to eat each day, such as 1,500 or 2,000 calories for moderately active people. There are many free apps and sites that calculate how many calories you should eat for your activity level, how many calories you should eat to maintain weight, and How many calories should you eat to reduce your weight.
- rd point । Weigh and measure your food: Measuring is a pain in the beginning, but you’ll soon get used to it. It will also make you aware of which foods fill you up and which foods are not worth the calories. Will help in making better dietary choices. Consider investing in a food scale – a small scale that measures ounces and grams of food. Even a simple set of measuring cups and spoons can help you keep track of food portions. Another easy way to set your portions is to use measuring cups to measure a set portion into a cup or bowl. You’ll be able to see how much fits in your favorite bowl, and know exactly what a cup, a half cup, and so on, looks like.
- point । Eat the right food: Which is the right food? Minimally processed foods are best for sports and weightlifting nutrition. Lean protein, complex carbs, and fiber are your best friends, especially when trying to lose weight. Your body needs lean proteins like turkey, nonfat Greek yogurt, fish and egg whites to build muscle and stay full. Complex carbs, such as green leafy vegetables, give you energy to burn and fiber fills you up and keeps your digestive system and hormones in alignment. Fat should be from healthy, mono-saturated fats, such as olive oil, or from plant-based sources. Rich in Omega-3 fatty acids. Flaxseed, walnuts and similar nuts, oils and seeds provide healthy fats.
- point ।Don’t Eat the Wrong Foods: Do you remember what 57.9% of Americans eat? They are the wrong diet. The first is how to avoid foods that come in boxes and bags, but read on if you must. Processed foods usually contain tons of salt, sugar, and preservatives. Start comparing labels and don’t ignore the advertising on the front of the package. Words like “natural” and “healthy” often hide just how bad certain foods are for your waistline and heart. A good rule of thumb: The ingredients list on product packaging lists the ingredients with the highest amounts first. Look for “real food” names near the top of the list and nondescript chemical names near the bottom of the list if you must indulge in packaged foods. Better still, save processed foods as a rare treat or time saver when needed.
- point । Limit your drinking: Alcohol contains a lot of calories. It’s easy to add 400 or 500 calories to your daily total with alcohol, and even more if you like alcohol with added sugars. Some nutritionists believe that calories consumed from alcohol are particularly bad for you because when the body receives alcohol, it first burns alcohol for fuel, then other fuels. If you’re drinking and eating alcohol, the calories may change with what you’re eating. Getting fat too fast. Alcohol is not worth drinking for the serious athlete. It has more disadvantages than advantages.
- point । Drink water: Water is nature’s best thirst quencher. Drink plenty of fresh, pure water every day, including with meals. Drink about 16 fluid ounces or two cups of water about two hours before a workout. Drink water during your workout. If you’re working out in hot weather, make sure you drink more water than you think. Thirst is a sign that your body is slightly dehydrated. Drink to outrun your thirst.
- point । Avoid sugar: Sugar can be found naturally in many foods, such as fructose in fruits and sweeteners such as maple syrup and honey. Refined, white sugar provides fuel and little else your body needs. It causes tooth decay and can become the reason for your obesity. Get your sugar from natural sources, such as a piece of fruit eaten for dessert, and avoid adding sugar to your diet.
