It kind of goes without saying- what you eat will eventually determine the results of your workouts. However, many individuals don’t give much importance to nutrition while trying to achieve their fitness goals. Moreover, they fail to realize that physical performance and the food they eat are interconnected. So while the age-old saying ‘you are what you eat’ still stands true, the type of food you consume will significantly affect your workouts. For instance, if you’re constantly eating fast food like a hog before and after the gym, you probably won’t lose any fat or gain much muscle at all.
The key here is to maintain a caloric deficit. Meaning you must burn more than you consume. However, that doesn’t mean you go ahead and substitute that daily healthy snack with a fried chicken drumstick. While working out, the quality of calories you consume matters as well. For instance, compare an individual who eats 200 calories from junk food to someone who eats the same caloric amount from healthy food items. The person who ate healthily will feel more energized and will probably see a significant difference in their gym selfies and nudes. On the other hand, the individual who ate junk food will feel sluggish and out of energy. So it is essential to optimize your nutrition to get the best results out of gymming. Some helpful tips include:
Take energy supplements
Whether you want to lift weights every day, run a 10-mile marathon, or even go for a walk or hike, you need the endurance to ensure your body performs at the top level. Not to be confused with stamina, endurance is our body’s ability to perform strenuous activity for some time while recovering quickly from the micro-tears physical activity leaves on your muscles. That said, one way to build your endurance is to consume supplements. You can Google the best endurance supplements online and browse through several options. These supplements will provide your body with essential nutrients and the energy boost it needs to power through your workouts and get you quick results in a short time.
Eat a full breakfast
If you wake up early and the first thing you do is exercise, get up at least one hour earlier and eat a full, healthy breakfast before beginning your routine. Doing so will allow you to be well-fueled. In fact, according to studies, drinking or eating healthy carbs before working out will improve your physical performance and will enable you to perform at a higher intensity for a longer time than usual. However, if you work out on an empty stomach (many people are known to do this), you will feel tired and probably give up halfway through your workout routine. That said, some good breakfast items include; whole-grain bread and cereals, pancakes, bananas, fresh juices, eggs, and low-fat milk.
Don’t skip any meals
One of the most common mistakes you can make while on the path to improving your fitness levels is to eat less than you should or skip meals. Unfortunately, doing this will do more harm than good and slow down the process of burning fat and building muscle. Just think of it like a car that needs fuel to drive. If you don’t fill your car with enough gas, chances are you won’t go far because you ran out of fuel. That said, an effortless way to ensure that you eat enough food and don’t skip your meals is to spread out your meals. Moreover, it will also be wise to include nutrients rich foods such as lean proteins, nuts, healthy fats, seeds, and whole grains in the meal you eat to get the most out of your workouts.
Drink your electrolytes during exercise
Do you love it when your workouts are intense and short? If yes, then drinking water will be enough for you. However, suppose you prefer to perform high-intensity exercises for more than an hour or so. In that case, it is a no-brainer to consume isotonic drinks to keep going. Your stomach will digest these isotonic drinks quickly and give your body a welcome energy boost. Generally, these drinks contain 400 to 1000 milligrams of sodium and 60 to 80 grams of carbs per liter. Moreover, they also have other nutrients such as potassium, magnesium, and calcium. Thus, these isotonic drinks are perfect for replacing the nutrients you’ll lose when you sweat while working out.
Eat after you’re done working out
When you work out, you put your body under immense physical stress, depleting glycogen stores from your muscles and causing microscopic tears. However, to help your muscles replace their glycogen reserves and recover from this physical stress, you must eat a meal that consists of both protein and high-quality carbs within two hours of your exercise session. Some excellent post-workout foods include turkey breasts, whole grain bread, leafy greens, steamed vegetables, fruit smoothies, protein shakes, low-fat chocolate milk, peanut butter, eggs, etc.
Drink tons of water before, during, and after your workout sessions
Not literally, but you probably understand. While drinking electrotypes is vital to optimizing physical performance, you shouldn’t forget that water is a natural resource that is essential for sustaining ourselves. So, it is crucial to drink a boatload of water before, during, and after you’re done exercising. Drink about one or half cups of water after every fifteen to twenty minutes during your exercise session. And drink approximately two to three cups of water at least two to three hours before your exercise session.
When it comes to nutrition and exercise, every person is different from the other. So, it is wise to pay close attention to your body during your workout sessions. Doing so will allow you to know what post-and pre-workout diet habits work in your favor. If something doesn’t work, you can easily tweak it. Moreover, consider keeping a food journal to log your calorie intake and other fitness vitals so you can adjust your eating habits if need be!