You need plenty of energy when working out, and food is your fuel. What you eat makes a difference. You not only want to supply your body with calories but also with the right nutrients to build muscle and bone and give you the endurance you need. For the best performance, plan your diet carefully.
Complex Carbs
While dieters often focus on cutting carbs, if you’re working out, you shouldn’t cut them out completely. You need the quick energy that carbs can give you, but it’s important to consume complex carbs, in addition to simple carbs, to sustain that energy.
What’s the difference? Simple carbs, found in sugar, baked goods, and fruit juice, are burned up rapidly by your body. The energy boost is significant but soon fades. Complex carbs take longer to digest and are available fuel for a longer time. Rice, grains, vegetables, and nuts are good sources of complex carbs.
Eat More Protein
Protein is necessary to build muscle, but many people do not consume enough protein in their everyday lives. People who work out regularly need more protein than their sedentary peers. Eating a lot of protein at once—say, in a shake or bar—isn’t as effective as working protein sources into each of your meals.
No matter what your diet, you can incorporate protein. Most people consume meat for protein, especially lean meats like chicken and turkey. Vegetarians and vegans can find protein in a wide range of foods, including vegetables, grains, nuts, seeds, and potatoes. Protein is also found in dairy and seafood. Fish is a great source of protein if you have sensitive teeth.
Foods with Liquids
It’s common knowledge to drink water when working out, but you should also consume a variety of liquids throughout the day. Water is quickly eliminated, but certain hydrating foods and drinks will stay in your system longer.
Fruit smoothies are a great source of both liquids and complex carbs. Grains and pastas are also surprisingly hydrating. Soups are also a good choice. Don’t forget about milk; studies show it actually hydrates better than sports drinks or water.
To achieve your fitness goals, you must think about your body holistically. Eating the right foods can improve your performance in your workout. The kinds of foods you choose can give you the energy you need, build muscle, and stay hydrated.
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