Fueling Your Fitness: Eating Well For Your Workouts

At last, good news for America’s health! The latest CDC data showed that for the first time, over 50% of Americans met official guidelines for aerobic physical activity. The same data shows that muscle-strengthening activity is still lagging behind, with just over 21% achieving recommended levels, but it’s a start. However, obesity levels remain worryingly high, with a third of adults overweight or obese. How can we educate and inspire people to think differently about their nutrition? It starts right here. If we’re trying to run faster (as people are), lift stronger and think deeper, our bodies need the right fuel. By resetting your hunger triggers and building solid nutritional habits, you can give your body exactly what it needs for better workouts and clearer mental health.

Need for speed

If you’re looking to power your way through an intense cardio session, your body needs two key things: energy and hydration. Foods which are great for energy include whole grains such as brown rice, pasta and cereals, legumes such as lentils and chickpeas, and fruits such as bananas. By choosing foods which release energy slowly, you avoid that sugar spike which leaves you feeling flat afterward. To quench your thirst and replace the fluids you lose through sweat, drink plenty of water.

Building physical and mental strength

For a workout designed to improve your strength and tone, protein packs the necessary punch. Protein-rich foods build and repair muscles, and the more muscle mass you have, the more efficiently your body burns calories. Lean white meats, eggs, and seafood are excellent low-fat and low-sodium sources. Short on time to shop and prepare protein-packed meals? You could try a convenient ready-made solution in the form of a monthly subscription box to get you feeling inspired. While Omega 3-rich proteins such as salmon and mackerel are great for better brain health, there is also evidence that blueberries, figs, and eggplant can improve cognitive function and help ward off depression. Try to enjoy a rainbow of fruit and vegetables for a variety of nutrients and a splash of color.

By approaching your diet as an important way to boost your workouts, your focus should shift from controlling and restricting to enabling and nourishing. While portion control and limiting high-calorie foods is still relevant, thinking more broadly about how you are fueling your body should help you make better choices.

How to make better food choices

There some very simple things you can do to make better food choices without making you feel miserable. Some of the tricks which have worked very well for me

Swap potatoes and pasta for a lot of greens
Have dark chocolate instead of normal chocolate
Have yogurt with almonds and honey instead of cake
Leave out the second helpings
Go some days without dessert
Have one day on the weekend where you are allowed anything you want
Limit alcohol to one day a week
Swap beer for wine
Swap beer for gin and tonic
Try intermittent fasting
Have more fat instead of carbohydrates
Have more protein instead of carbohydrates
Supplement Vitamin D

Conclusion

If you want to lose weight or get ripped the battle is in the kitchen. For athletes, it is not as clear-cut as they can afford to have a couple of pounds extra. Athletes should take care that their food gives them enough energy and that it is of high quality. As long as your weight does not inhibit your performance nobody cares. If your sponsor wants you to have abs for a photo shoot you can still diet your way there.