If you choose a balanced and healthy diet that can give you enough nutrients and calories, you can enjoy your daily activities and regular exercises without tiredness. If you are exercise-oriented, you have to be really careful in choosing your food. Make sure that you eat the right food at the best time.
Have a good start
The initial meal of the day is very important for every human being. Studies show that people who have their breakfast everyday have a lower risk of diabetes, obesity, and heart diseases. Having a healthy breakfast can refill your blood sugar that is needed to recharge your brain and muscles.
Breakfast has to be mandatory on the days when you plan to do exercises. Exercising without breakfast can make you lethargic and lightheaded. Along with deciding to take breakfast, you must choose the right breakfast too. Many people take simple carbohydrates as their breakfast that won’t keep them energetic for long. Instead, include protein and fiber-rich breakfast as it can offer you the energy you will need to exercise for a prolonged period.
Use the right amount of carbohydrates
Carbohydrates are the main source of your energy and studies say that about 45 to 65 % of the daily calories has to be from carbohydrates. Instead of consuming simple carbohydrates in processed foods and sweets, you should eat more complex carbohydrates found in fruits, vegetables, whole grains, and beans.
The right carbohydrates will offer you the energy you need for your exercises and keeps you fuller for long. They will also help in stabilizing your blood sugar levels and give the minerals and vitamins you need to stay active.
Include protein in your meals and snacks
Proteins are unavoidable in your food as it helps your body to be maintained, to grow and to repair. They also help in repairing and building muscles so that you can enjoy the results of your workouts. If you can’t get carbohydrates, proteins can be a good supplier of energy.
Adults have to consume 0.8 grams of protein everyday of each kilogram of their body weight. It is better to go for lean proteins low in trans and saturated fats. You should also limit consuming processed meat and red meat.
Increase vegetables and fruits intake
Vegetables and fruits are rich in vitamins, natural fiber, minerals, as well as many other compounds that will help your body to function perfectly. They are also less in fats and calories, which makes them ideal for a healthy body.
Try to include fruits and vegetables in half of your plate in every meal. Choosing fruits and vegetables of different colors for each meal can help you get different minerals, antioxidants, and vitamins. You can also try a new vegetable or a new fruit every time. Use dried fruits and raw vegetables as snacks.
Use healthy fats
You can reduce inflammation using unsaturated fats and they will also offer calories. Healthy unsaturated fats also give you the necessary fatty acids that keep you active. Include seeds, nuts, avocados, olive oil, etc in your meals.