“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” This quote from JFK is very fitting and just. To have a sound fitness, you need the proper nutrition. Without nutrition, the workouts will not bear fruit. Therefore it is essential for peak physical health and soundness.
Nutrition is essential 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 desserts. You need to get the right types of food at the right times of the day.
Get off to a good start
Your first meal of the day is an important one. Eating a healthy breakfast is especially important on days when exercise is on your agenda. Choosing the right kind of breakfast is crucial.
You may try oatmeal, oat bran, or other whole-grain cereals that are high in fiber instead of eating sugar-laden cereals made from refined grains. 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. Or if you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter or another protein source.
Count on the right carbohydrates
According to clinical research, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise. Choosing the right kind of carbohydrates is important. Too 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.
Pack protein into your snacks and meals
Protein is needed to help keep your body growing, maintained, and repaired. For instance, according to medical science, 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 you’re well-fed.
A Harvard Health Blog report states that adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight. That’s equal to about 0.36 grams of protein for every pound of body weight. That protein can come from poultry, red meat, fish, dairy, legumes, eggs etc.
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. 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.
Choose healthy fats
Unsaturated fats may help reduce inflammation and they help 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 help provide essential fatty acids and calories to keep you moving. Healthy options include: nuts, seeds, avocados, olives, olive oil etc.
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.
Balance is the Key
As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you.
You can follow these tips:
- Aim to make breakfast a part of your routine.
- Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
- Stock your fridge with healthy workout snacks.
- Fuel your exercise routine with the right balance of carbohydrates, protein, and other nutrients can help
Besides exercises, a proper nutrition plan goes a long way attain peak fitness for a sound health. If you want to build a sound health and a fit body, you need to do physical exercise and at the same time have and ideal diet full of nutrients and fluids.