Making the commitment to exercise regularly is a terrific way to start getting fit. However, without sound nutritional guidance, achieving your goals maybe be impossible. Tough workouts demand the right kind of fuel – and that fuel comes from the foods and beverages you consume.
Aside from injury, nothing derails a workout plan faster than poor dietary habits. If you are serious about becoming your strongest and fittest self, eating nutritionally dense foods are essential to your workout plan. The right nutrition guidance will ensure that you provide your body with the clean energy that will surge you to perform your best.
Here are some relevant steps to follow, to help guide and support your journey:
Keep a food diary:
A food diary is a great solution to track not just what you intake every day, but also how much, when and what you ate, and also where. If you spend just one day writing down what and how much you eat, and also how you feel after. No cheating! Make sure you add the calorie total. You may be surprised as to how many calories you have consumed. There are many free online trackers, apps, that can tally protein, carbohydrates and fat intake. Some people also track their mood and who they were with to see if emotional eating patterns were spurring them to eat more calories than they should.
Calculate calories:
Most diet plans focus on how many calories to eat each day, such as 1500 or 2000 calories for moderately active people. There are many free apps and sites, again, that can calculate the calories that you should eat for your activity level, how much to eat to maintain weight and many to eat to lose weight.
Weigh and measure your food:
Measuring your food is a chore and it is hard work at first, granted, but you will get used to it fast, and it does become a part of your routine. It is also a great way to become aware of what foods fill you up and what foods aren’t worth the calories. Having this knowledge will help you make the right dietary choices. Also worthwhile investing in a food scale – a small scale that measures ounces and grams of the food. A simple set of measuring cups and spoons can also help track your food portions. One easy way to set your portions is to also use a measuring cup to measure or set a portion into your favourite cup or bowl. You’ll be able to see exactly how much fits into your favourite bowl, and also know what one cup, half a cup, and so on actually looks like.
Eat the right food:
Ok, so what exactly are the right foods? Minimally processed foods are the best for sports, and also weight lifting nutrition. Lean protein, complex carbs and also fibre are your best friends, especially if you are trying to lose weight. Your body is in need of lean protein such as turkey, nonfat greek yoghurt, fish, egg whites to build muscle and also stay full for longer. Complex carbs, such as green leafy vegetables, provide you with energy to burn and fibre also keeps you full and your digestive system and hormones in alignment. Fats should also be healthy, monosaturated fats such as olive oil, or even from plant-based sources that are rich in omega-3 fatty acids. Walnuts, flaxseeds and similar oils, nuts and other seeds that provide healthy fats.
Do not eat the wrong foods:
Remember what 57.9% of what Americans eat? Those are the wrong foods. Avoid foods that come in boxes and bags, read the label if you must. Highly processed food usually contain tons of sugar, salt and nasty preservatives. Get into the habit of comparing labels and also ignore the advertising on the front of the package. Words such as “natural” and “healthy” often hide how bad certain foods are for your waistline and your heart. A decent rule of thumb: the ingredients list on the product packaging lists ingredients of the highest quantity first. Look for “real food” names near the top of the list and also unpronounceable 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.
Limit your alcohol consumption:
Alcohol has a ton of calories. It is so easy to add 400 – 500 calories to your daily intake with booze, possible even more if you like liquor combined with sugary mixes (cocktails). Some nutritionists believe the calories consumed from alcohol are particularly bad for you, this is because, when the body receives alcohol, it burns alcohol for fuel first, then burns the other fuel secondly. If you are drinking and eating, the calories from the food you have consumed may be converted into fat much faster. Alcohol is not worth consuming for the serious athlete. It has more drawbacks than benefits.
Drink water:
Water is natures perfect thirst quencher. Drink plenty of fresh, pure water daily, including with meals. Drink about 16 fluid ounces, or two cups of water, about two hours before a workout. Sip throughout your workout. If you are doing a workout in hot weather, be sure to drink plenty of water than you think you need, hydration is key. Thirst is a key indicator that your body is dehydrated. It is important to drink to stay ahead of your thirst.
