Proper Diet for Training

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It is very important to have a healthy diet plan along with proper exercise routines to build yourself up. You are not going to get any benefits of rich exercise regimes if your nutrition isn’t up to par.

Now the question arises: what exactly do you have to eat? How much of it? Remember to balance your diet. Never over-eat or under-eat. Both are harmful. If you eat too much even of the good stuff, your body fat will increase. On the other hand, if you do not eat enough, you will not be able to build up muscles and will grow weaker and weaker.

You should keep a log book of your diet. If possible, record everything you eat along with its micronutrient composition. This will help you monitor your progress and achieve your long term goals. You can achieve anything worthwhile in a random haphazard way. You need to have a systematic plan of action regarding your workout and your diet.

First of all, decide your goal. Whether you are planning to gain weight or lose weight. Maybe you simply want to convert fat into muscle mass. Decide on your micronutrients. Everything should be customized according to you. You should never take ready-to-eat advice from anyone. Neither should you copy your nutritional chart from someone else’s. By using hit-and –trial, you have to figure out what works for yourself. Everybody’s body type and metabolism is unique. You cannot apply the same laws to everyone.

It is better to learn to cook your own food. Do not rely on your parents or fast food joints for your diet. In hindsight, eating at fast food joints will only harm you. Learn to prepare a variety of appetizing and nutritious dishes for yourself. You need to make sure that your diet is proper or else your body will not be able to repair the muscles that are torn during exercise. If your bones are weak due to lack of calcium, you might have a dislocation or a fracture.

Drink lots of water throughout the day, no matter your diet is. Nothing in this world can replace water. Do not drink only when you feel thirsty. If you are trying to lose weight, this will help by curbing your hunger.

Do not take alcohol or cigarettes. This will deteriorate your health by elephantine proportions. Alcohol may not directly contribute to fat, but it promotes fat storage. It also contributes to depression.

Be consistent regarding your diet. You can take cheat meals once in a while if you follow your plan properly. Every food substance is composed of micronutrients. It is really important to understand their place in our diet.

Carbohydrates: Carbohydrates are not a total no-no. Like everything else, they are an essential part of your diet. Most people try to lessen the amount of carbohydrates in their diet in order to lose weight and build muscle. Though this may work in the short run, you will start having Adonis Golden Ratio problems in the long run. It may alter your insulin level. Carbohydrates are the preferred source of energy for the body. They get converted into glucose in our body and provide energy to the cells. However, excess carbohydrates get stored in the body as fat.

If you are planning to stay on a low carbohydrate diet, make sure that you give yourself a ‘high-carbohydrate’ day once a week. It will help you maintain your resolve and also provide health benefits. It is generally beneficial to take high quantity of carbohydrates before your workout session. This way, it will be used as fuel and not get stored in the body.

You might feel lethargic for some time if you have switched to a low carbohydrate diet. This is because your body takes time in adjusting to utilizing fat instead of carbohydrates. Carbohydrates provide other macro nutrients such as fiber, minerals and vitamins. You should avoid fructose.

Proteins: Proteins are the essential for the repair of muscles during the resting period (anabolism). Bodybuilders specially need to take good quantities of protein in their diet, because it helps in the growth of muscles. But taking too much protein will end up increasing your fat. About one gram of protein per gram of body weight is accurate. Also, be careful that you are only ingesting lean protein.

Good sources of protein are dairy products, egg white omelets, protein powder, green vegetables and fruits. Milk is particularly important. It contains two good proteins- Whey protein and Casein protein. Favorable vegetables include broccoli, spinach and asparagus. Fruits like prunes, grapes and berries should be preferred. Whole grains and legumes (beans) are also incredible sources of protein. Protein shakes can also be taken before and after workouts.

Fats: Contrary to the name, fats do not make you fat, at least not all fats. Some fats like Omega -3 fatty acids and monounsaturated fats are essential in body functioning. Only consume unsaturated fats. Stay away from trans fat and saturated fat.

Digestive fat is important for your body functioning. It is a good source of energy and helps in absorbing fat soluble vitamins. Omega 3 fatty acid improves cardiovascular health and brain function. It also helps in increasing muscle mass.

Saturated fats on the other hand can lead to clogged arteries and high cholesterol levels. If a product says that it is ‘hydrogenated or partially hydrogenated’, it has trans fat in it. Also, avoid too much sugar because it will get converted into fat in the body.

Fiber: Fiber and roughage help in improving your digestion. They do not have much calories, but you feel full by eating a small amount. This will prevent you from overeating and help you lose weight. Green beans, lettuce and broccoli are good sources of fiber. Strictly avoid taking empty calories.

Supplements: Often, the proper nutritional needs of the body are not fulfilled by out meals. That’s why, taking nutritional supplements are essential. There are multivitamins and anti-oxidants available in the market in the form of pills. If possible, try deriving these nutrients from natural sources. Protein powders and carbohydrate powders are also available.

Balance your meals according to the following general equation: 50 % of the meal should be carbohydrates, 30 % with proteins and 20 % with fats. Do not take excess of micronutrients. Excess of anything is bad.

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