Nutrition is important for fitness

 

         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, 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.

Learn about the importance of healthy breakfasts, workout snacks, and meal plans.

 

 

How does fitness affect diet?

 

Taking up exercise could alter our feelings about food in surprising and beneficial ways, according to a compelling new study of exercise and eating. The study finds that novice exercisers start to experience less desire for fattening foods, a change that could have long-term implications for weight control

 

1. Stay Hydrated

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. But you don't want to grab just anything for hydration purposes.

Electrolyte-loaded athletic drinks, for example, can be a source of unnecessary calories, so

      "drinking water is usually fine until you're exercising for more than one hour," 

Jackie Newgent, RD, author of The Big Green Cookbook, told Health.

But if you are doing high intensity exercise for a long period of time, feel free to go for regular sports drinks, which can give you a beneficial replenishment boost. If you don't want the calories but do want some flavor, there are now lower-calorie sports drinks available, Newgent added, that you can find in the grocery store.

 

 

2. Stock Your Fridge with Healthy Foods

Having foods like fruits, vegetables, and lean meats can really go a long way for your fitness journey. There are even some delicious, healthy snack options to take advantage of as well.

Additionally, some key ingredients make it a lot easier to meet your weight-loss goals. During your next grocery store run, you could also consider placing Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein).

"Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," Newgent said.

 

 

3. 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 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.

 

4. Know When to Weigh Yourself—And How Often

It's normal to want to weigh yourself soon after starting a new diet or fitness routine. "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities," Newgent said.

If you're wondering how often to weigh yourself, be sure to check your weight at a consistent time—possibly every week—for the most reliable number and don't let yourself get too discouraged by different results since weight fluctuations are normal.

 

5. Boost your fruit and vegetable intake

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.

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.

 

 

6. Plan Your Runs Ahead of Time

When you have a 5K or 10K (or just a regular run) on your calendar, it's important to plan out what you're going to eat the morning of—something that will keep you fueled and also go down easy.

While everyone is different, "we always have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese," Andrew said, who also advised eating around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run.

And don't worry about nixing your caffeine fix on race day. "Coffee is great for athletic performances," Andrew added, because it makes you sharper and may even give you extended energy.

 

 

7. Know When to Make Changes to Your Exercise Routine

If your weight on the scale plateaus or your muscles don't feel as fatigued, it might be time to increase the intensity of your exercise. Take for instance if you decide to change up your running routine: "The general rule of thumb is to up the number of miles run, for races half-marathon length and longer, by 5 to 10 percent each week," Andrew said.

You might also want to switch up your routine if all you've been doing is using the elliptical, going cycling, or exercising with a workout DVD. You could decide to do a different type of exercise (e.g., HIIT, cardio, Pilates) every time you work out or dedicate specific days or times for different exercises. That way, you can have more variety throughout your week.

 

8. Up Your Fiber Intake

Along with protein and good-for-you fat, fiber is one of those nutrition elements that keeps you full and fueled all day long. So if you're trying to get fit and shed pounds, fiber is your best friend. Of note, for most adults, the daily recommended amount of fiber you should consume per day is between 21 grams to 30 grams, according to the National Library of Medicine (NLM).

 

9. 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 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

 

10. Work Out Consistently

Working out at the same time during the week or on the same days can have its benefits.

Researchers of an October 2020 review published in Exercise and Sport Sciences Reviews found that, for individuals who are overweight or obese, having consistent exercise times (particularly in the morning) was associated with the experience of weight loss and the creation of exercise habits.

So, although it may take a lot to get into the habit of exercise, planning to go workout at a set time or place can be advantages for your health.

 

11. 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.