Maintaining Good Workout Nutrition is a Key to Losing Fat
Nutrition is the cornerstone of every fitness routine, supplying the body with essential nutrients like proteins, fibers, carbohydrates, vitamins, minerals and fat. Thus, one must keep the big nutritional picture in mind when choosing what to put on a plate. It is about building healthy habits before, during and after exercise, as well as making tough choices and sticking to them. You can train hard but you cannot out-train a bad diet. On the other hand, the healthiest diet in the world cannot make up for the lack of physical activity.
Workout Nutrition is A Numbers Game
Many people who want to burn belly fat make the mistake of cutting the caloric intake too drastically. But, the purpose is not to starve and undermine other goals like gaining muscle. So, make an effort to calculate the optimal caloric intake. This number is the result of various factors like your gender, weight, height, age, and activity level. Also, it depends on your fitness goals, whether you are seeking to lose weight or to bulk up. Finally, one of the most important aspects of the equation is the macro nutrient ratio.
It determines the percentage of calories you get from proteins, carbs, and fat. Take, for example, a 30 years old, 200lb male, who wants to both lose fat and gain muscle mass. The daily caloric limit for him is set at 2,456 while the nutritional requirements are presented in a number of grams for each group. In this example, each meal has 614 calories and includes food such as broccoli, chicken breast, brown rice and flax oil. This calculator gives you a clear idea about an ideal meal and its portion size.
Keeping Workout Nutrition On Balance
Protein is often in the spotlight, hailed by countless athletes and bodybuilders. It repairs damaged muscles and bones, creating a favorable hormonal environment. Still, a high-protein diet may raise cholesterol levels and the risk of heart disease. This is to say that balance is key and that the three aforementioned nutrient groups are not all the pieces of the dietary puzzle you need. One must also keep an eye on vitamin consumption. Therefore, subtract from the daily mix three pieces of fruit and four-six cups of vegetables.
Next, make room for some fiber. Most people will be fine with an average of 40 grams of fiber per day, and the best food for the task is legume and whole grain. Alas, gaining muscle and regulating cardiovascular health demands something a little extra. Fats have been blamed for every health problem there is, but they are necessary for the general functioning of the body. Omega-3 fatty acids are healthy polyunsaturated fats that prevent inflammation, decrease cholesterol and mitigate clotting.
Cold water fishes or flaxseeds are the most efficient providers of fatty acids, so look no further. There are also some unsaturated fat sources like olives and nuts that should be added to the nutrition. As you can see, we are mentioning whole foods only, but if you cannot seem to get the numbers right, you can opt for gym supplements to increase the intake of nutrients. Some of the most popular and beneficial supplements are calcium, vitamin D, fish oil, CLA, and multivitamin/mineral complex, as well as whey protein. Among the most popular ones is Optimum Nutrition Gold Standard Whey. Similar products come in handy if you want to avoid calories in protein-rich food and still get a load of this nutrient.
Fuel Up, Step Up
Eating properly around training is vital for making any progress and achieving your fitness goals. Thus, one must identify the optimal caloric intake and macro-nutrient values to maintain proper workout nutrition. Meals that fit personal needs are preferable, but do the math to stay on the safe side. Use proteins, fats, carbs and other nutrients as building blocks for your sculpted body. Strike a fine balance between them, and do not let your engines become broken because no fuel will be able to fix them.