Healthy Eating Habits For Fitness Enthusiasts : With obesity as one of the highest rising chronic illnesses in America, it’s high time we started taking our health seriously. Fitness enthusiasts worldwide set good examples of what we can achieve when we put our mind to it. Indeed extreme fitness models can sometimes promote unrealistic body goals, but it’s all about finding a balance.
If you are starting to live a healthy lifestyle by incorporating regular exercise and are looking for healthy eating options, you’ve come to the right place. Here are some healthy eating habits you should adopt as part of your diet.
Increase protein consumption
Protein is the compound that builds muscle. When you work out, your muscles tear, and you need to eat to rebuild them. Protein helps to rebuild cells, repair muscle tissue and make them stronger. Research suggests that you should eat 1 gram of protein KG of body weight if you’re a regular gym-goer and want to increase muscle mass. However, when eating a natural diet, protein synthesis can take time.
A solution to slow absorption is to consume more amino acids. Amino acids are the building blocks of protein and help to create more protein in your body. A group called Branched Chain Amino Acids (BCAA) is the most effective in building muscle. You can quickly read up on BCAA benefits for athletes and fitness enthusiasts, and add them to your diet via nutrition supplements. Balance the consumption with the amount of natural protein you take in a day.
Time your carbs
Many people try to cut out carbs when exercising towards body goals. Yes, excess carbs lead to you becoming fat, and in general, you should watch how many and what form you eat them in. However, completely cutting them out is illogical, and you will feel the effects of a low-carb diet very soon.
The trick to consuming carbs is to do so before your work out. Consuming carbs pre-workout entails drawing energy from them and ensuring that excess carbs in the bloodstream don’t turn into fat. Eat them before your workout so that you have enough strength to get through the session. If you cut carbs out completely, you will see the signs very soon. Fatigue, lightheadedness, and inability to lift the same weight are just some of the side effects of a low-carb diet. Also, focus on high-quality carbs instead of artificial and junk sources.
Don’t just rely on meat
Meat is a good source of protein. Still, eating vegetables and pulses is crucial to a well-rounded diet. Solely relying on meat causes your digestive system to work overtime and is generally unhealthy. Try and find your protein from other sources as well. Pulses, lentils, and peas are excellent sources of protein. Moreover, they are known to increase your testosterone levels, so you can arguably gain even more muscle than a meat-based diet.
Moreover, greens are packed with iron and other minerals that help with a healthy metabolism. Fitness enthusiasts don’t just focus on macros. Micronutrients and vitamins are also essential parts of healthy eating behavior, and they also help you stay hydrated.
Eat more often
Portion control is a crucial healthy eating habit. Eating three meals a day might not be a good idea if you are trying to adapt to a healthy lifestyle. Three large meals don’t particularly help you achieve your goals. The less frequently you eat, the more likely your body will go into preservation mode and store excess calories.
Eating more often jump-starts your metabolism, which helps you burn calories faster. Not only are you burning calories, but your body is absorbing and processing minerals quicker and more efficiently. This way, you don’t have to worry about the wastage of resources.
Instead of heavy meals, consider eating five smaller ones throughout the day. Remember to eat a balanced meal even when you pace them throughout the day. You can’t cut corners and out-train a lousy diet. It begins and ends with what and when you eat.
Fats aren’t all that bad
Consuming a reasonable amount of fats is suitable for your diet and can work wonders for your muscle-building activities. Healthy fats like the ones you find naturally are a great source of antioxidants. They can help promote the secretion of naturally occurring steroid hormones such as testosterone. You are likely to see an increase in sex hormones (which help during your workout) after consuming healthy fats.
Avocados, nuts, and milk are excellent sources of natural healthy fats. Egg yolks and fish oil are even better! We still recommend that you stay away from oil and butter as they contain saturated fats that may impede your progress. Moreover, once you cut back on carbs, you can replace them with healthy fatty foods. The fat acts as impromptu fuel when the body runs short of carbs to burn.
The performance-enhancing aspect of fats isn’t all that known. The hormone boost you get can help with strength gains and help develop HGH (human growth hormone). Testosterone and HGH are prime ingredients in performance-enhancing steroids. Artificial steroids are incredibly harmful to your health. However, if your body produces them itself, nothing is stopping you from achieving your fitness goals.
You owe it to yourself to take care of your physical and mental health. One usually affects the other. Therefore, ensure you follow the healthy eating habits mentioned above. These include meeting your daily protein requirements, cutting back on low-quality carbs, controlling portions, eating veggies, and consuming healthy fats. By making these changes in your diet, you’ll reach your fitness goals faster.
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