Working on your fitness depends a lot on many factors, and the two crucial ones are a well-balanced diet and regular workouts. One cannot be effective enough without the other, so if you’re planning to boost your fitness levels, you’ll need to pay more attention to what you eat. Moreover, controlling the portions you eat and balancing proteins, carbs and fats is also of great importance on your journey to improving your fitness.
Increasing the amount of water you drink every day is an essential part of a healthy diet. 8 glasses of water a day minimum is what your body needs to properly digest food and keep you hydrated. If you are doing high-intensity workouts, you’ll need even more water because you’ll be losing plenty of fluids through perspiration. One of the best ways to improve your dietary habits is to have a glass of water 30 minutes before a meal and improve digestion. This will in return make your body process food faster and preventing you from gaining weight. Water will also maintain your energy level during a workout, but you’ll need to have an 8-ounce glass of water before you start to break a sweat. Drink another glass of water after the workout for the best results. For those who engage in continuous exercises, and do it for more than 30 minutes, they should have small amounts of water every 15 to 30 minutes.
Limit sugar, alcohol and sweets
Alcohol is the number one energy dropper, which is why you should try to cut back on having your 5 o'clock cocktail. A drink over lunch is also something to avoid as it will certainly decrease your energy levels, which will have a negative influence on your workouts. Sugary treats and coffees filled with high-fat milk and sugar are something to stay away from on your way to improving fitness levels. Forget about ice-creams, cookies, cakes and tall caramel mochas, and switch to green tea and water.
Learning to balance your meals and control how much you eat is one of the best ways to improve your diet and boost fitness levels. Namely, a well-balanced amount of proteins, carbs and fats is all you need for a healthy diet that will fuel you with enough energy without making you gain weight. If you’re not sure how to pick the foods that will offer you enough vitamins, fibres, and minerals, find a dietitian in your area who can make you eating plans for an entire week and monitor your progress. Dietitians can also help you learn how to eat smaller portions more frequently, in order to boost your metabolism and offer your body more energy as well. Eating a few small meals and throwing in a snack or two in between is a much better choice than having three large meals a day.
Pack on proteins
Thanks to proteins, your body is growing and repairing, which is why it’s essential that you eat proteins in abundance. For every kilogram of your body weight, you should have 0.8 grams of proteins to offer your muscles enough energy and ability to grow during workouts. Foods rich in protein are eggs, poultry, such as turkey and chicken; red meat, tuna, salmon, yogurt, milk, and legumes such as beans and lentils.
The right balance of carbs and protein is crucial when you need to fuel up before or after a workout. To feel more energized before training, eat pre-workout snacks that are a mixture of carbohydrates and protein. Bananas are rich in potassium and magnesium i.e. nutrients that your body needs all the time. Have a banana before your workouts to replenish the necessary minerals and offer your body natural sugars that are essential for an efficient workout. Berries, grapes, and oranges contain vitamins, minerals, and water in abundance. Not only will they boost your energy, but help you stay hydrated during your workout as well. For an added dose of protein, pair fruits with yogurt.
Changing your diet will be necessary if you want to boost your fitness levels. There’s no efficient workout and calorie burn without a proper diet, so you’ll have to forget about having foods rich in starches that make you feel sluggish, but opt for fruits, veggies, lean meat and legumes to fuel your body with energy. Don’t forget to drink plenty of water, control your portions and avoid sugar and alcohol for the best results.