Eating the Right Foods for Exercise
·
Breakfast
·
Carbohydrates
·
Protein
·
Fruits and vegetables
·
Healthy fats
·
Fuel up
before exercise
Balanced & Right Diet 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, it’s not as simple as choosing vegetables over doughnuts.
You need to eat the right types of food at the right times of the day.
Have a Good Breakfast
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
you’re working out.
Choosing the
right kind of breakfast is crucial. Too many people rely on simple
carbohydrates to start their day. A plain white bagel or doughnut won’t 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 for eating a healthy breakfast:
- Instead of
eating sugar-laden cereals made from refined grains, try oatmeal, oat
bran, or other whole-grain cereals that are high in fiber. Then, throw in
some protein, such as milk, yogurt, or chopped nuts.
- If you’re
making pancakes or waffles, replace some of the all-purpose flour with
whole-grain options. Then, stir some cottage cheese into the batter.
- If you
prefer toast, choose whole-grain bread. Then pair it with an egg, peanut
butter, or another protein source.
What
is the healthiest best breakfast?
The
12 Best Foods to Eat in the Morning
1. Eggs. Eggs make a simple, nutritious breakfast choice.
2. Greek yogurt. Greek yogurt is a great option if you're
looking for a quick breakfast.
3. Coffee. Aside from water, coffee is the world's most
popular beverage.
4. Oatmeal.
5. Chia seeds.
6. Berries.
7. Cottage cheese.
8.
Whole wheat
toast.
Count on the right carbohydrates
Thanks to low-carb fad diets,
carbohydrates have gotten a bad rap. But carbohydrates are your body’s 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.
Consuming the right kind of
carbohydrates is important. 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.
Best
Carbs for Muscle Growth
- Bananas.
- Brown rice. Although white rice
shares a similar carb count as brown rice (45 grams of carbs per cup),
they are vastly different when it comes to their nutrients.
- Legumes.
- Oats.
- Quinoa.
- Sweet potatoes.
- Whole-grain pasta.
The best carb for energy
Sources of complex carbohydrates that will give you
long-lasting energy include whole grains, fruits and vegetables. Popcorn, brown rice, wild rice, quinoa, barley, oatmeal,
bulgur and buckwheat are examples of whole grains. Starchy vegetables include
corn, potatoes, peas and dried beans.
Body builders eat for carbs
A person who is bodybuilding needs carbs to provide
additional energy during workouts. They can include the following as
examples: whole grains, such as oatmeal, quinoa, rice, cereals, and
popcorn. starchy vegetables, such as potatoes.
Muscle
building foods for gaining lean muscle
- Eggs. Eggs contain high quality
protein, healthy fats, and other important nutrients like B vitamins and
choline.
- Salmon.
Salmon is a great choice for muscle building and overall health.
- Chicken
breast.
- Greek yogurt.
- Tuna.
- Lean beef.
- Shrimp.
- Soybeans.
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 major source of fuel during exercise.
Adults need to eat about 0.8
grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog.
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
- dairy, such as milk and yogurt
- 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.
Fruits and
vegetables are rich sources of natural fiber, vitamins, minerals, and other
compounds that your body needs to function properly. They’re 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.
Health benefits are gained by eating 5 to 9 servings of fruits and vegetables each day and regular physical activity. Eating 5 to 9 servings
of fruits and vegetables a day may reduce your risk of some types of cancer and
other chronic diseases.
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, consider choosing a new fruit or vegetable to try.
For snacks, keep dried fruits in your workout bag and raw veggies in the
fridge.
What
fruits and vegetables are good for working out?
A banana is also an ideal pre-gym snack, as it is rich in
carbohydrates and potassium, which helps to support muscle and nerve
function. Apples, oranges, pears (and just about any other
fruit) are also great choices for a quick bite before exercise.
What
is the recommended fruit and vegetable intake?
The 2020–2025 Dietary Guidelines for Americans* advise
incorporating more fruits and vegetables into U.S. residents' diets as part of
healthy dietary patterns. Adults should consume 1.5–2 cup-equivalents of
fruits and 2–3 cup-equivalents of vegetables daily.
Why
are fruits and vegetables important for exercise?
Certain nutrients such as vitamin A, vitamin C, vitamin E
and minerals such as magnesium and potassium found in fruits and vegetables
have a role in maintaining the integrity of the immune system and
muscle contraction and strength.
What
is the best fruit to eat before a workout?
Ideally, fuel up two hours before you exercise.
If you only have 5-10 minutes before you exercise, eat a piece of fruit such as
an apple or banana. “The key is to consume easily digested
carbohydrates, so you don't feel sluggish,” Platt said.
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 longest 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
What
are the 5 healthiest fats?
Top
5 Healthy Fat Foods:
- Fish.
- Nuts (including nut butters like
almond butter, sunflower butter, and peanut butter)
- Seeds such as chia seeds and flax
seeds (always choose ground flax seed when consuming)
- Olive oil and Avocado oil.
- Avocados.
Fuel up before exercise
When it comes to
fueling up before or after a workout, it’s 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.
0 Comments
If you have any concern do let me know.