Your diet provides the fuel for all the physical activities you engage in, from an early morning walk to a tough routine session at the gym. If you’re new to an exercise programme, it’s best to be intentional with nutrition and making the right food choices can enable you to achieve your goal faster even though you’re looking to gain weight or improve quality of life. But the real question most people ask is what’s the best way to fuel the body? The best way is to consume healthy food. Eating healthy food involves knowing the required protein, supplements and food that will provide your body’s nutrition requirements and improve exercise performance.
Read on to learn what to eat to fuel your body for optimal performance.
SNACKS ARE IMPORTANT
Skipping meals can be a bad idea especially if you’re a busy person. If you allow yourself to get too hungry, you become lethargic and your blood sugar level drops. One of the best ways to maintain a steady blood sugar and energy level during your daily activities is by consuming snacks. By consuming the right snacks, you’ll be able to prevent highs and lows in energy level. To get lasting energy, you can mix up complex carbs with vegan protein powder and fatty food. This great food combination allows for a slower break down of sugar in the blood in order to prevent fatigue. Eating snacks can also prevent overeating during mealtimes. Healthy snack examples include flavoured smoothie with blueberries, pears with almond butter, kale seed, fruits and veggies. You can also buy vitamins online to complement your snack intake.
DRINK WATER TO STAY HYDRATED
Drinking enough water is important for a lot of reasons. It is an easy and inexpensive way to fuel your body. Being hydrated not only helps to keep you physically fit it also helps regulate your body temperature, prevent infections and keeps body organs functioning properly. An easy way to stay hydrated is to keep a bottle handy and drink your water on the go. The body needs enough water, multiple glasses per day. Though every individual has different needs, the recommended water requirement is approximately 13 cups a day for male adults and 9 cups for women. You can also add lemons, limes, best vitamins for energy and grapes for a taste variety. Always staying hydrated will improve your overall health
KEEP YOUR CARBS HEALTHY
Carbohydrates provide several key functions to the body. They provide a quick source of energy for daily tasks. However, consuming the right kind is important. Fibre is a good example, it helps promote good digestive health and reduces the risk of heart disease. Other good sources you can choose include whole grains, brown rice and cereal. Avoid eating sugary stuff that will cause your energy to skyrocket. There’s barely any fibre in a majority of processed carbohydrates, remember to carefully read the nutrition label before buying food at the supermarket. Carbs are good for you when you eat them right.
Inadequate consumption of protein during daily activities can lead to fatigue. Protein-based foods help to repair and build tissues. As an important component of every cell in the body, protein is a core macronutrient and is important for growth. When consumed, they take longer than carbohydrate to break down in the body, thereby serving as a longer-lasting fuel source. Unlike carbohydrates, your body doesn’t store protein, so you have to always replenish lost protein. Protein sources such as milk, cheese, fish, eggs, beans, nut butter, lean red meat and yoghurt are a great way to supplement your diet to ensure you’re getting the right amount of protein. Daily consumption of Protein is also great for curbing hunger and maintaining lean tissue. Plan to eat about 15 to 20 grams of protein source bearing in mind your daily calorie requirements.
AVOID SKIMPING ON CALORIES
When you eat below your daily calorie needs, your metabolism rate starts to decrease and causes you to feel lethargic. As you eat according to your daily calorie intake, you Boost your energy levels and increase metabolism. Consume whole foods to obtain protein, minerals and fibre rather than opting for single nutrients. The goal is to eat a wide variety of food for improved health and fuel your body at all time. Regular running and other high impact activities can cause Achilles tendon pain. If you experience this during your running activities, consider Achilles tendon pain treatment before the pain progresses.
Whether your goal is weight loss or to improve your lifestyle, it is important that you make eating breakfast a regular routine in your life. A nutritious breakfast keeps you focused, increases your metabolism and keeps away hunger until lunch. When selecting breakfast options, ensure you eat whole foods that are full of nutrients. Good examples include oatmeal, yoghurt, fruits and whole-grain cereals. Avoid highly processed foods, white bread and reduce sugary cereals. You can slice a hard-boiled egg into a whole-grain toast to make a healthy breakfast.
Most people have a perception of fat as being unhealthy. But what you should know is that eating the right healthy fats can bring a lot of benefits to your body. Healthy fats lower the risk of heart disease and stroke, control blood sugar, lower blood pressure and prevent abnormal heart rhythms. Sources of healthy fats include fatty fish, nuts, cheese, avocado, coconut oil, extra virgin olive oil, chia seeds, almond butter, and full-fat yoghurt. Beware, there are many yoghurts that are low in fat and filled up with added sugar instead, do your best to avoid those kinds. With the wide variety of these protein sources, you can find creative ways to mix them up and get even more tasty goodness. You can add a few slices of boiled whole eggs and avocado to your salad or a spoon of almond butter for an extra healthy treat.