Are you new to this fitness journey and overwhelmed with all the diet advice? Don’t worry—you’re not alone! Let’s look at this breakdown in regards to how ‘your food’ can either kill or help ‘your fitness’ goals, particularly the ones related to overall health.
The Food–Fitness Connection
Picture your body as a high-performance automobile. A car cannot operate well without proper fuel, and neither can your body perform at peak. The fuel is the food that you eat, and nutrition is the key to achieving your goals.
Macronutrients: The Big Three
Three of the big players in terms of your diet are macronutrients. These are:
- Proteins: Repair and build the muscle tissue of your body
- keep you full and satisfied
- Repair and build your muscles
- Carbohydrates: Main energy source for your body
- Fuel your workouts and daily activities
- Provide fiber important for good digestive health
- Fats: Help produce hormones and take in many vitamins
- Support brain function
- Ensure satisfying feelings
Knowing exactly how to balance these macronutrients is the key to your overall general health and fitness goals. A good place to start for most is a balanced ratio of 30% protein, 40% carbohydrates, and 30% fats. But remember, everyone’s needs are different!
Unsung Heroes: Micronutrients
While macronutrients hog the limelight, behind the scene is the unsung heroes- micronutrients. These vitamins and minerals, even though they are required in relatively small amounts, are essential for:
- Boosting the immune system: Vitamin C, Zinc
- Supporting bone health: Calcium, Vitamin D
- Facilitating energy production: B vitamins, Iron
Consuming a colourful variety of fruits and vegetables is an exceptional way to restore nutrients.
Hydration: The Often Forgotten Nutrient
Water is a nutrient. Staying hydrated is crucial for:
- Regulating body temperature
- Transporting nutrients
- Supporting digestion
Aiming for at least 8 glasses of water a day, and more if exercising regularly, the body will thank you.
Meal Timing: When You Eat Matters Too
It’s not just about what you eat, but when you eat it. Here are some ideas for meal timing:
- Before Training: Include a light meal high in carbs and proteins about 2–3 hours out from training.
- After Training: Within 30 minutes after working out, include a protein- and carbohydrate-rich snack to refuel.
- Throughout the Day: Eat at regular intervals, over the course of the day.
Remember, this is all general. Listen to your body and find what works best for you
Putting It All Together
Your fitness goals cannot be reached by a strict one-size-fits-all diet. You need to learn and know the various nutrients and how they affect your body; from then on you have to create a pea balance in your day-to-day lifestyle
Start by making small, gradual, yet very sustainable tributes of change may be adding an extra serving of vegetables into your meal, or some whole grain to sandwich or pasta, or keeping yourself hydrated all day.
