By Fitness Nutrition 101
How much do you know about sports nutrition? I’m sure you’ve heard that Abs are 30% Fitness and 70% Diet. What — and when — you eat can affect your performance, results and how you feel while you’re exercising. Brushing up on sports nutrition basics can help you make the most of your exercise routine.
Simple Nutrition Guidelines
- Eat smaller well proportioned and balanced meals
- Use the 1:2:3 Rule for meal planning
- DRINK PLENTY OF WATER
The 1:2:3 rule refers to the ratios between fat, protein, and carbohydrates — it helps you determine what to eat.
When you eat is equally important. Protein right after a workout session, maximizes the effectiveness of the training because it is the building material for hungry muscles. Carbohydrates are the preferred energy source. However, eating a large amount of carbohydrates right before bed, can result in unwanted fat. Carbohydrates are the preferred energy source.
The majority of your carbs should come from foods that contain complex carbohydrates; e.g., bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched
grain products. Fruits are also loaded with carbohydrates. During training, consume more than four servings of these food groups daily.
Water intake is one of the single most important aspects of your fitness goals — it can make or break them. It is critically important that you STAY HYDRATED! Drink water BEFORE you feel thirsty. Caffeine (and of course alcohol) increase your body’s need for water. If consumed in excess, they can even harm your body and hinder your performance.
Because every individual has unique needs based on genetics, lifestyle, activity level, goals, etc., proper nutrition is a long-term project and lifestyle change. Some things that you try will work and others will not. It is also important that you consult your doctor before making any extensive changes to your diet and workout regimen.
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