Blame it on the busy work schedules or the increasing pollution levels, but the rate of obesity is increasing at an alarming pace. The Australian Bureau of Statistics’ National Health Survey revealed a disturbing statistic for 2017-18. More than two thirds (67.0%) of Australian adults were overweight or obese, a jump from 63.4% in 2014-15. This number comes to a whopping 12.5 million people.
The role of everyday fitness and a balanced diet has become more critical than ever. People need to buckle up and pay attention to their physical health if they want to avoid diseases and ailments. Here are some tips and tricks to help you with your workouts. Read on to know about the importance of diet and its role in your training regime.
The essential nutrition needed for fitness training
One of the first steps towards a healthier version of you is to watch what you eat. The everyday diet should contain the right amounts of nutrients, minerals, vitamins, and proteins. Unfortunately, our daily meals are full of fats and carbs. This issue leads to obesity and a host of other medical ailments. Heart problems, breathing issues, etc. are a direct result of unhealthy eating habits.
If you are an athlete or a fitness freak, then the diet becomes even more necessary for you. For, your rigorous fitness programs need a protein-intensive meal plan to help you regain the lost tissue and muscles. It also helps you cut down on your fat, build stronger muscles, and improve stamina. Include sufficient amounts of carbohydrates, fruits, veggies, and calories needed for the fitness regime. Eating well also benefits your mental health; it keeps you happy, calm, and confident in your skin.
Also, while we are at it, let’s discuss the importance of hydration and its role in your training. With enough hydration, your body remains freshened up, rejuvenated, clean, and healthy. It flushes out the toxins, improves your metabolism, and effectively cures indigestion problems.
What to eat before a workout?
One of the critical questions that people ask before beginning their workout routine is the pre and post-training diet. It is always advised that you eat a light meal before working out. Exercising on an empty stomach can lead to the muscles weakening and indigestion problems. Have a granola bar, some fruits, plenty of fluids, or a light meal of oats to keep the body charged up for the workouts.
Also, refrain from having a heavy meal. Don’t eat rice or other heavy dishes as it can make you sluggish and lazy. Eat fresh and organic fruits. Avoid anything that is packaged or packed with preservatives. This step reduces the toxin levels in the body, improves your mood, and ensures a happy, satisfactory workout.
It is also important to note that you cannot eat immediately before a workout, as it can lead to stomach cramps. It is ideal to have a light meal of about 30-60 minutes before the exercising program. Consult your trainer about having the apt nutrition for your workout. They will guide you about the timings and meal charts. Eating before an exercise keeps you rejuvenated and fuelled up- a necessity if you want a ripped physique.
Keep charged up during your exercise routine.
Some people prefer to eat light snacks, in-between their training sessions. This step is relevant mostly for people who are into hard-core workouts that last for hours at a stretch. If you are a beginner, looking for a basic training program, then you probably don’t need to think about these intermediate snacking options. However, what you need is a hydration plan to reduce the risk of dehydration.
Exercising is a very physically intensive activity. It can lead to a lot of sweating and hence loss of water. Therefore, you must drink regular sips of water, juices, and other drinks every few hours to feel refreshed. Hydration also ensures that your blood sugar and pressure levels remain stabilized.
Water breaks give the body the time to catch its breath. There are special drinks, juices, smoothies, and protein drinks that you can incorporate in your daily diet for the same. Regularly eating superfoods like nuts, almonds, fruits, and green veggies is also a good idea.
Post-training diet options to explore
Now, eating before a workout is essential, but do you know what’s even more imperative? That you continue to eat healthy even after you leave the gym. The post-workout meal takes more patience and willpower. It would help if you were committed to your diet and not give in to the temptation of feasting on the forbidden junk food. A light dinner, a hydrating drink, and an evening snack should suffice your body’s needs pretty well. Ensure that you have plenty of fluids, carbohydrates as well. A fruit salad, some juices, nuts, and green leafy veggies would suffice well.
Role of a proper diet in physical fitness
Now it is no hidden fact that eating healthy plays a huge role in your physique. Intense workouts can lead to pain and cramps initially. It would help if you had your proteins to assist in faster muscle recovery, boosted brain function, and improved blood regulation. For beginners, it is always recommended to start slow and then slowly work your way up. That makes it easier for the body to adapt to the changes that you’ll subject it to. Don’t try to alter your diet or exercise overnight drastically.
There have been several research studies and surveys that reveal how a slow transition would be a better alternative for people. Giving up on the fatty foods and sugar might be frustrating initially. You might feel intense cravings over time, leading to depression and other mental health issues. Talk to a trainer about the different ways to cope with this.