- Nutritional Advice & Tips
Healthy Life Tips
Healthy food is one of the most important parts of healthy life. If you’d mix exercises with healthy food you’d not only get a body you always wanted, feeling of achievement, but also a starting point for a healthy life. Eating healthy is crucial if you want to achieve visible fitness results. Food directly influences results, helps to recover after a hard training, rise your energy level and also - necessary for your muscles to grow. Only if you are eating healthy you can achieve the results you want, whereas doing the opposite you may harm your organism.
What food substances are necessary for our organism?
Food substances may be separated into 2 main groups:
Macro food substances
Micro food substances
Most people, who are seeking for fitness results, pay attention to macro food substances and forget about micro food substances, however shortage of vitamins or minerals may be same thing as for example shortage of protein or carbohydrates. Every part of an organism is related to each other, vitamins and minerals are participating in digestion of macro food substances and efficient usage of them afterwards. It is true that considering food that is available in the shop today it is nearly impossible to get enough of every one of these substances and in the process of cooking we lose even more, but that may be fixed by compensating substances with food supplements.
Protein – how much and why they‘re needed?
Basically protein is synthesized by linking amino acid. Amino acid is used to restore muscle tissue which gets damaged through training. Apart from that, they’re necessary for many other significant organism functions. Protein usually is the core in persons food ration, although it’s not good for your health and it should be moved to background. Most people eat too much protein of animal origin (for example: meat, chicken, eggs) than they actually need. A large amount of protein will not help your muscles to grow faster nor to get stronger overall. Recommended amount of protein – from 10% to 35% of your daily calories. That is about 46g of protein for women and 56g for men. (Pregnant women need 10g more, breast feeding women – 20g more daily protein). The amount of protein you need if you are exercising regularly is significantly higher (how much higher is determined by intensity of your training). People, who run marathons, need about 50% more protein then usual and if you are training fitness – 100%, that is two times more than people who do not train. (On the average you need 92g of protein for women and 112g for men). Best way to consume enough protein is by eating lean meat, red meat, skinless chicken, fish, eggs (without yolk), lean milk products. For vegetarians best way is to eat soy products.
Carbohydrates - how much and why they‘re needed?
Carbohydrates can be separated into 3 main groups – sugar, starch and fiber. Although, processed sugar is the worst way to get carbohydrates, it is a lot better to get it through eating natural sugar (glucose) which is to be found in vegetables, fruits and so on. This way you’ll get not only carbohydrates, but also fibers and other important Nutrient materials. Also, if you’ll consume too much sugar it may have negative effects on your health. Complex carbohydrates – bread, groats, grain. White rice and white flour is not the best choice either, because they don’t have nutrient materials and fibers anymore. Carbohydrates are the main source of energy and also they are necessary for muscle growth. Carbohydrates are split to glucose and in form of glycogen concentrated in muscles. It is a type of energy reserve in your muscles which are released at the time you are training. So carbohydrates are used to provide energy to your muscles during exercises. There can’t be more than 350g glycogen stored in your organism concurrently, excess will turn into fat. You can’t answer the question of how much carbohydrate you need to consume every day, because it depends on many factors. Main factor is how active you are physically; here is how you can approximately calculate how many carbohydrates per day if you’re training:
Amount of carbohydrates you need for every kilogram
If you do fitness
2,2 g – 6,6 g/kg
If you train tenacity (lowest amount)
Recommended norm for people who train tenacity
6,6g – 10 g/kg
Maximum amount of carbohydrates
Fat - how much and why they‘re needed?
Fat is also important food substance. It is used to produce energy, for absorption of food substances, also fat acids are involved in most of the processes in the organism. However, organism can‘t make fat itself so you need to receive it with food. One gram of fat has 9 calories, so it is important not to consume too much and choose the right fat, because if you don’t it may cause overweight and increase level of cholesterol. Majority of fat should be unsaturated. For a person who exercises consistently it is recommended to consume 1,1g of fat for every kilogram of his weight. For example if you weight 80 kilograms, you should consume 88 grams of fat.
What should you eat before exercising?
You need to consume the right amount liquids, carbohydrates, lean protein and fat acids (Omega-3), that way during the practice you’ll have enough energy and tenacity. You should eat not less than 2 hours before training. Don’t eat fried food, it will not provide you with any energy, on the contrary it will make your training harder. Drink 500ml of water 2 hours before training. Quality carbohydrates, which can become energy pretty fast, are: rice, pasta, fruits and vegetables. Products that provide lean protein – white of egg, fish and chicken.
Can you exercise in the morning without eating?
If you want to exercise in the mornings and you do not have enough time to eat properly it is recommended to drink a glass of water before you do your training. However, a glass of water is enough for easier types of sports. If you have to train hard, for example lift heavy weights or run for a very long time, it is better to eat something that is easy to digest like banana or a glass of fruit shake. That will provide your organism with enough energy.
What should you know about nutrition before starting to train?
The main thing you should know is how many calories you get from food. If you want to lose weight, you have to consume fewer calories than you lose through training, if you want to maintain the same weight – same amount you lose through training and if you want to gain weight – higher amount than you lose. So how many calories should I consume in a day? Within a healthy, balanced diet, a man needs around 2,500 calories a day to maintain his weight, for a woman - 2,000 calories a day. However, these values can vary depending on age, metabolism and levels of physical activity, among other things.
Every macro food substitute has its own amount of calories:
Amount of calories in a gram of this product
The most important thing to know is that every organism is unique and has unique requirements; therefore there is no possible way to find one strategy, which would suit everyone exactly. The main purpose of this article was to get you on track, to make it easier to start. I hope this article helped you at least a little bit and goodluck in trying to achieve your healthy life goal.