Complement Your Workout With These Diet Tips
Check out this week’s guest post which covers some great diet tips that will help accelerate your results by combining your nutrition to complement your workout! Sounds like the best approach, right? Here’s our top 5 diet tips:
Easy Diet Tips to Implement
Whether you’re working out to build muscle through strength training or lose fat through cardio, eating right is vital to achieving your health goals.
A smart diet will optimize your nutrition and regulate your calorie intake, to not just help you build a stronger, healthier body, but also do so in a fast and more sustainable manner, one which sits well with your cardiac health as well.
So complement your workouts with a diet that helps you achieve the level of fitness you are looking for, with these five tried-and-tested tips:
1. Drink water before and during your workout
While drinking enough water at all times is important, keeping yourself well-hydrated becomes even more important while exercising.
Research shows that going into a workout dehydrated decreases muscle strength and slows down the transport of nutrients to the relevant muscles in your body.
On the other hand, athletes who drink water before and during workouts can exercise longer, and achieve better results.
So whether you’re a regular at the gym or a just workout on the weekends, make sure you punctuate your workout by drinking 6-8 ounces of water every fifteen minutes during your workout, starting half an hour before exercise. (Source)
2. Your body needs carbs when it gets to work!
The controversy around carbohydrates has been around for a long time. While it’s true that the body converts unused carbohydrates into fats, never forget that carbs are also the body’s main source of fuel – according to the 2010 Dietary Guidelines for Americans, between 45-65% of your calories should come from carbohydrates.
How does this help? Because carbs like oats and sweet potatoes raise up your blood sugar and glycogen levels, your body has time to digest some of the carbs so you can be geared up for working out.
It then burns a majority of the remainder during your workout (intensity and duration dependent), so that they are not stored and converted to fat. (Source)
3. Choose the right kind of carbs
Broadly speaking, changes in your physique come from changes in the amount of calories consumed and burned. Because of this, the kind of carbs you consume can affect the results you see. If you’re working out to lose weight, choose nutrient-dense carbs such as barley, peas and oatmeal.
However, if you’re trying to bulk up or put on muscle mass, opt for complex carbs such as brown rice, sweet potatoes and brown pasta. Being complex carbohydrates, these are harder for the body to break down, and help build up muscle. (Source)
4. Treat yourself to protein, especially whey protein
Whether you are trying to gain weight, lose fat or tone your overall form, protein plays an essential role in keeping you in shape.
Over the years, the ideal recommended protein intake has been between 0.8-1.5 grams of protein per pound of body weight. This means how much protein you consume, is a function of the weight you are at right now.
However, if you need to shed a lot of weight to get into shape, calculate your required protein intake by using your ideal or targeted weight. Protein-rich foods that are recommended for active people include chicken breast, lean-cut beef and all kinds of fish.
Research has also shown that using whey-protein before workout, results in better results than does using other kinds of (or no) protein.
If you are dieting down, treat yourself to 10-15 grams of whey protein pre-workout, to help burn more fat.
5. Refuel yourself with juice
Losing just 2% of your body weight in fluid can decrease your performance to 75%, and working out dramatically increases fluid-loss through breathing and sweating.
On the other hand, helping yourself to a mix of healthy drinks throughout the way, reduces cramps, speeds up muscle recovery, and helps tissues that wear and tear during exercise to heal faster.
Help yourself to juices, especially post-workout – for each pound you lose working out, drink 2-3 cups of fluid. You may also go for sports drinks, through fresh juices are the most highly recommended.