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Time spent working out is just one piece of the puzzle when it comes to your physical health. While a well-rounded workout routine is important for building strength and endurance, what you eat also plays a pivotal role in supporting your fitness goals. Proper nutrition has the power to fuel you through challenging workouts, help with recovery, and encourage your body to grow stronger. Now let’s delve into the basics of nutrition and how it goes hand-in-hand with fitness and can help boost your performance in the gym
Nutrition
A balanced diet is fundamental to a healthy lifestyle. It influences almost every aspect of your health, including your energy levels, sleep quality, and immunity. For athletes, achieving the right mix of carbohydrates, protein, and fats is crucial. Contrary to popular belief, eliminating carbs or fats won’t necessarily lead to weight loss – instead, balanced nutrition is more effective and sustainable. The optimal ratio of these macronutrients varies for each individual. Consulting a nutritionist can help you design a personalised plan that suits your needs.
A balanced diet is fundamental to a healthy lifestyle. It influences almost every aspect of your health, including your energy levels, sleep quality, and immunity. For athletes, achieving the right mix of carbohydrates, protein, and fats is crucial. Contrary to popular belief, eliminating carbs or fats won’t necessarily lead to weight loss – instead, balanced nutrition is more effective and sustainable. The optimal ratio of these macronutrients varies for each individual. Consulting a nutritionist can help you design a personalised plan that suits your needs.
Carbs
Carbohydrates are the body’s main source of energy and should make up the bulk of your diet. Carbs aren’t limited to grains like bread and rice; fruits and vegetables are also rich in carbs! Opt for whole grains or brown varieties whenever possible, as they are higher in fibre and help keep you satisfied longer. While the government recommends five servings of fruit and vegetables daily, aiming for ten is even better!
Carbohydrates are the body’s main source of energy and should make up the bulk of your diet. Carbs aren’t limited to grains like bread and rice; fruits and vegetables are also rich in carbs! Opt for whole grains or brown varieties whenever possible, as they are higher in fibre and help keep you satisfied longer. While the government recommends five servings of fruit and vegetables daily, aiming for ten is even better!
Protein
Protein plays a vital role in muscle growth and recovery after exercise and gets a lot of attention in the fitness world! Incorporating enough protein is necessary for muscle growth, but also be mindful not to go over-the-top as too much protein can actually have negative effects. About 0.75 grams of protein per kilogram of body weight is the recommendation for most people. Make sure your diet includes protein-rich foods like beans, lentils, tofu, lean poultry, fish, and eggs in your diet. For vegans, vegetarians, and flexitarians, many plant-based alternatives are also excellent protein sources!
Fats
Fats are essential for absorbing vitamins and regulating hormones. However, not all fats are created equal. Limit your intake of saturated and trans fats, and focus on healthier options like nuts, seeds, avocados, salmon, and high-quality olive oil. Avoid foods high in unhealthy fats, such as processed and red meats, dairy products, deep-fried items, and sugary treats.
Bonus: Water
Though not a macronutrient, water is just as important as food when it comes to your health! Proper hydration supports digestion, muscle function, and can aid in weight management. Many adults in the UK are chronically dehydrated – even if you think you’re drinking enough water, your body might still need more! Aim for about two litres each day and more on hot days and when you do an especially sweaty workout.
Protein plays a vital role in muscle growth and recovery after exercise and gets a lot of attention in the fitness world! Incorporating enough protein is necessary for muscle growth, but also be mindful not to go over-the-top as too much protein can actually have negative effects. About 0.75 grams of protein per kilogram of body weight is the recommendation for most people. Make sure your diet includes protein-rich foods like beans, lentils, tofu, lean poultry, fish, and eggs in your diet. For vegans, vegetarians, and flexitarians, many plant-based alternatives are also excellent protein sources!
Fats
Fats are essential for absorbing vitamins and regulating hormones. However, not all fats are created equal. Limit your intake of saturated and trans fats, and focus on healthier options like nuts, seeds, avocados, salmon, and high-quality olive oil. Avoid foods high in unhealthy fats, such as processed and red meats, dairy products, deep-fried items, and sugary treats.
Bonus: Water
Though not a macronutrient, water is just as important as food when it comes to your health! Proper hydration supports digestion, muscle function, and can aid in weight management. Many adults in the UK are chronically dehydrated – even if you think you’re drinking enough water, your body might still need more! Aim for about two litres each day and more on hot days and when you do an especially sweaty workout.
Fuelling up before and after a workout is good for your muscles and can help your body recover faster. But try to avoid food within 30 minutes of your workout to prevent stomach cramps or indigestion. In addition to diet, there are several other things you can do to encourage recovery:
- Always stretch before and after exercise to reduce the risk of injury and muscle soreness.
- Rest days are just as important as workout days, especially if you’re engaging in intense training. On rest days, include light activities such as walking, yoga, or gentle stretching.
- Foam rolling can help prevent muscle soreness.
- Ensure you’re getting adequate sleep, as it’s vital for overall health and muscle recovery.
- Occasionally, treat yourself to recovery services like massage, cupping, or acupuncture.
