“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
Shedding weight and getting a lean physique is a trend which took over the world with a storm in recent times. However, to have the body you desire, only taking up sports or exercise is not enough… you require having a proper nutritional diet. Adequate nutrition along with rigorous physical activity will lead to losing every pound of additional weight.
In a balanced diet, one would require having:
- Intake of fluid and electrolytes
Have a look at these in detail!
A substantial amount of protein
Like everything else, too much of protein consumption is not ideal. However, a significant dose daily is necessary. It doesn’t provide the fuel one needs for energy but aids in muscle maintenance.
Any average person requires protein of 1.2 to 1.5 grams for every kg they weigh. It means an average weight of a 150-pound individual would need 88 to 90 grams of protein on a daily basis. An athlete may go up to 1.7 grams which means, a 200-pound person can have a maximum of 150 grams.
Favourable consumable food for having adequate protein means eating lean meat: poultry, egg, fish, nuts, beans, milk, etc.
Carbohydrates for remarkable energy
An individual in sports will always opt for high carb food as it is the fuel which provides energy. A body changes starches to glucose and stores it as glycogen in one’s muscles. This glycogen transforms into energy when people exercise.
If a person exercises for more than 60 minutes, then their body stores enough glycogen for a high-intensity workout. If the workout session tends to be longer, the following tips will help:
- Have a diet which consists 70% of carbohydrates calorie which includes cereals, pasta, vegetables, and fruits.
- Avoid eating starchy or sugary foods half an hour or so before activity as they elevate dehydration.
- Ensure enough carbs intake after a workout session by eating a bagel (whole-grain), carrot sticks, etc.
Drinking sufficient fluids and electrolytes
Dehydration is a critical issue when working out primarily in summer. It can also hinder your performance and be a potential threat to you. Therefore, it is essential to consume plenty of water and other fluids before, during, and after a workout.
Also, when working out people sweat, which removes not just fluids but also electrolytes. To replenish you can opt for sports drinks.
Consuming good fat
When your body runs low on carbohydrate sources, it turns to fat for more energy. Most people can get the required fat by following a basic diet. An individual can get unsaturated fat by eating food such as avocados, nuts, vegetable oils, olives and fishes like tuna and salmon.
So, people who are into sports or intense workouts should have all these in their diet and follow these regularly for an optimal outcome.