You are what you eat, and that saying goes for everyone, including active individuals. What you consume and when you consume it can create a huge impact on both your energy and performance levels, as well as how you recover from your workouts.
While there are sports supplements from reputable brands like Vital Nutrients at Supplement First to help your body to function optimally, there are also other things you can do. Here are a few nutrition rules worth following:
- Pay Attention
Not many active adults are completely aware of their basic nutritional needs, which end up with them running short on vitamins and minerals. When this happens, you can experience a dip in your health and performance.
That’s why you must focus on what you eat and make a conscious effort into consuming healthier foods, such as fruits, vegetables, lean proteins, healthy fats, whole-grain carbs, and a lot of water. Depending on what your doctor says, you may need supplements from brands like Thorne Research as well.
- Fuel Up
Your body needs and deserves food to get energy for exercise and daily activities. Yes, this rule is also for those who want to lose weight.
If you don’t focus on nutrition, you can end up losing muscle mass and bone density. You can also become even more fatigued, putting you at risk of injury and illnesses. Moreover, poor nutrition can lengthen recovery time, and cause hormonal problems, as well as menstrual issues for women.
This is why you should fuel up and ensure your diet plan includes nutrient-dense calories for you to exercise well and stay healthy.
- Eat Carbs
Carbs are not the enemy here! Research shows that carbs are extremely helpful, especially for long, high-intensity workouts. The more active you are, the more carbs you require.
During workouts or while you are performing daily activities, the carbs you consume fuel your brain and muscles. However, don’t choose any type of carb and snack on candy bars or white rice. You’ll want to pick healthier carbs such as quinoa, brown rice, whole-grain bread, sweet potatoes, fruits, and veggies.
- Consume Protein
Protein is another crucial component to your overall health and workouts because it gives your body the amino acids it requires to build and repair muscles.
Opt for healthy protein sources such as poultry and fish. If you are vegetarian, you can go for meat alternatives such as beans, tofu, peanuts, and chickpeas.
- Don’t Forget Fats
A lot of people are afraid of fat as well but this shouldn’t be the case. Just like protein and carbs, fat is an essential component of any diet. It also gives the body energy and helps with nutrient absorption. In fact, vitamins A, D, E, and K require fat to properly function in our bodies.
When adding more fat to your diet, choose healthier sources of fat including avocado, flaxseed, nuts, and olive or canola oils.
Wrapping It Up
Follow these nutrition rules and watch yourself become healthier!