There are many different diet and fitness plans out there, but how do you choose which one is right for you? Nutrition is a key component in any exercise and fitness plan, helping to promote changes in strength and body composition.
The food that you eat is what will determine your fitness goals, whether they are fat loss or muscle growth.
Carbohydrates
Despite the bad rap they get fitness diet plan from low-carb fad diets, carbohydrates are your body’s main source of energy. It is recommended that between 45 to 65 percent of your calories come from carbs, especially if you exercise regularly.
When you train in the morning, your muscles are already flush with amino acids and stored carbs. You do not need to consume carbs before your workout, but if you train later in the day or evening, it is fine to have some carbohydrate fueling to help you through your training session; up to 50 grams of carbs is OK.
Carbohydrates can be found in a variety of real foods, including dairy products, grains, fruits and vegetables. Complex carbohydrates (also known as starch) provide a slower release of energy and contain a variety of nutrients, such as fiber. Examples include brown rice, whole wheat bread and oats.
The amount of carbohydrate fueling required before, during and after a workout depends on the intensity and duration of your training sessions. A well-conditioned individual can train for several hours before depleting carbohydrate stores and reaching exhaustion.
Protein
Whether you’re seeking fat loss or muscle growth, your fitness goals will dictate your nutritional needs. Fat loss requires limiting calories which will cause stored body fat to be broken down, while muscle growth demands more calories from carbohydrates and proteins to support recovery and promote new tissue growth.
Protein intake should be limited to 1.6 to 2.2 grams per kilogram of body weight, while carbohydrate intake should be balanced at 40 percent. Choose lean sources such as chicken, fish, beans and nuts to help you reach this goal.
Be sure to drink plenty of fluids, as even a two percent drop in hydration levels can impact performance. Stick with low-calorie, nutrient-dense options such as water, milk and 100 percent fruit juice rather than sugary drinks.
Fruits
Eating a variety of fruits can help you achieve your goals for a healthier diet. Fruits are generally low in calories and provide carbohydrates for energy during exercise. They also provide vitamins and minerals. Some fruits, like berries and pineapples, contain anti-inflammatory properties. Other fruits, such as bananas, are high in potassium and have a low glycaemic index, which means they can be eaten as a pre-workout snack.
Eat a banana or a small piece of fruit 30 to 60 minutes before your workout. The natural sugars in these fruits will be digested slowly, giving you a steady supply of energy for your workout.
Avoid processed foods and sugary drinks, which can add extra calories to your diet. Drink water and whole fruit juices. Avoid 100 percent fruit juice, which is often high in sugar and lacks the fibre of whole fruits. Aim for at least two glasses of water per hour during your workout, to stay hydrated and prevent dehydration. You can also use sports beverages such as Gatorade, but be sure to read the labels carefully as these may be high in added sugar and calories.
Nuts
Incorporating nuts into a fitness diet plan is one of the best ways to add healthy fats to your meals. They are also a good source of protein, fiber and nutrients. However, they can be high in calories, so it is important to limit portions.
A nut is technically any dry fruit with a hard shell, including cashews (Anacardium occidentale), almonds (Prunus dulcis), hazelnuts (Corylus avellana), pecans (Castanea sativa) and pistachios (Pistacia vera). Nuts are indehiscent and form from the pistil of flowering plants, which develop into a woody pericarp around the embryo and stored food, called the drupe.
Nuts are a good choice for pre-workout nutrition because they can help reduce hunger and boost the body’s production of oleoylethanolamide, an appetite-suppressing hormone. They can be eaten whole, roasted, or raw and can be mixed with fruits or incorporated into smoothies. You can also sprinkle them on oatmeal, muesli, or bread. Be careful when choosing packaged snack nuts as some contain excessive amounts of salt, which can increase blood pressure. Choose the unsalted variety.
Bananas
Bananas are one of the most versatile fruits you can include in your fitness diet. They’re rich in potassium, a mineral and electrolyte that helps maintain healthy muscles and regulate blood pressure. They contain soluble fiber, which helps improve digestion and prevent constipation. They also contain compounds like resistant starch and pectin, which feed the good bacteria in your gut. These nutrients can help reduce oxidative stress, which is associated with aging and diseases like heart disease, diabetes and cancer.
Conclusion
Bananas get a bad rap for being high in sugar, but the natural sugars they contain are packaged with fiber to slow down their absorption into the bloodstream and avoid big spikes in blood sugar levels. Bananas are also a good source of magnesium and vitamin B6, which support muscle function and metabolism. Eat bananas as a snack before or after exercise to fuel your body or add them to smoothies with protein powder to create an extra-thick, post-workout recovery shake. Alternatively, you can use bananas to make baked goods, puddings and pancakes. Just be sure to watch your portion sizes and add a lean protein source for balance.
