Healthy Eating Tips For an Optimal Diet When Doing Fitness Training
No matter your level of experience or training, these healthy eating tips for an ideal diet when doing fitness training can help you reach your objectives. Eating the right foods at the right times will fuel your body’s energy demands and fuel your workout goals.
Breakfast, the first meal of the day, is essential for fueling your energy levels and avoiding hunger during a workout session. Make sure your breakfast includes nutritious options like whole grains, fruits, vegetables and lean protein to maximize its impact on your metabolism.
Snacks can be an excellent way to stay fueled throughout the day and keep your blood sugar stable, which is essential for performance during a workout. Aim to steer clear of foods that cause drastic spikes in glucose, such as refined carbs or processed meats that could result in decreased energy.
Make sure to drink plenty of water prior to, during and after your workout sessions in order to stay hydrated and avoid dehydration. According to the American College of Sports Medicine, you should consume two cups (0.5-0.7 liters) per pound of body weight before exercise, half a cup per 15 minutes during activity and two to three cups afterward to replace calories burned during your activity.
Eating a protein-rich meal after working out is essential for rebuilding muscles and stimulating growth. Popular sources of this type of protein include eggs, tuna, lean meats, soy products, dairy items, nuts, grains and beans – just to name a few!
According to Harvard Health Blog, protein-rich meals after exercising will keep you feeling full for longer and promote proper digestion – which helps your body absorb essential nutrients more effectively and maintain a stable blood sugar level. Select foods low in saturated fats and sodium such as fish, chicken, poultry or beef; avoid processed meats and cheeses which are high in fat content.
Be wary of trainers who may offer nutrition advice that isn’t always supported by scientific evidence. They may suggest eliminating entire food groups or prescribing supplements, according to the Association for Continuing Education in Nutrition (ACE).
Plan Your Meals With Fitness Goals in Mind
According to the American Dietetic Association, aim for between 1500 and 2000 calories per day depending on your individual needs and fitness objectives. The amount of cals consumed will depend on factors like exercise intensity, gender, age and height.
Eating at least five servings of fruits and vegetables daily is recommended, as these foods provide essential vitamins, minerals, and other essential nutrients for proper bodily functioning.
When it comes to fruits and veggies, you have plenty of options – fresh, dried or frozen. Apples, pears and bananas are particularly beneficial as they contain antioxidants which shield your cells from damaging free radicals.
Add lean protein to your meals and snacks, and aim to incorporate three to four servings of fruits and vegetables each day. Nuts, beans and lentils can also provide excellent sources of protein.