10 Nutritional Rules for Athletic Performance
You must eat appropriately if you wish to have a slim athletic body. Many people assume that if they only work hard at the gym, they will be alright; however, this is not the case. Diet is far more important than exercise, and here is where many individuals fall short. You must eat a well-balanced diet to have a toned athletic figure; exercise alone will not enough. If you stick to these ten nutritional rules, you’ll be OK.
I’ll begin with the most crucial guideline of all: eating well. What does it mean to “eat clean”? To put it another way, if it was created by Mother Nature, eat it; if it wasn’t, don’t. Eat eggs, poultry, fish, fruits, and vegetables, for example, which were created by Mother Nature. Twinkies, candy bars, pizzas, Cheetos, and soda pop are not made by Mother Nature; avoid them. That’s all there is to it. If you stop reading this post right now and just follow the eating clean concept, you’ll be OK, but please keep reading.
Water offers a number of benefits, the first of which is that it is calorie-free. Drinking a glass of water with your meal may also help you avoid binge eating by filling you up faster and keeping you from overeating. Water makes up 60% of your body and 73 percent of your muscles, so drinking plenty of it is critical, especially if you exercise frequently. Water aids digestion, metabolism, joint lubrication, mineral absorption, and general physiological health and function. In general, it’s a good thing to do. Each day, drink at least 8 glasses of water.
Eat Plenty of Protein.
Protein is essential for muscle growth and maintenance. At least 1 gram of protein per pound of body weight should be consumed each day (This means 180 grams of protein per day for a 180-pound person). Lean meats like fish, chicken breasts, turkey, eggs, and beans are all good sources of protein. A lean piece of steak or lean ground beef can also be used.
We all know how important fiber is for keeping you regular, yet most of us don’t get nearly enough fiber in our diets. Fiber is even more necessary in a high-protein diet, and let’s face it, almost all high-fiber foods are healthy for you, so eat more. Broccoli, whole grains, apples, beans, peas, and oats are all high-fiber foods.
Protein shakes are a great method to obtain the protein and BCAAs you need while also serving as a meal substitute. Get some vanilla protein powder and some fruit, such as bananas, strawberries, and raspberries, and you’ll be full of vitamins, fiber, and protein in no time.
Simple Carbohydrates – Simple carbohydrates are sugars that are readily absorbed by the body and will be stored as fat if not consumed right away. Unless you’re having a cheat meal, you should avoid any simple carbohydrates. White bread, white rice, candies, cookies, normal soda pop, most baked products, most cereals, and essentially anything that contains sugar are examples of simple carbohydrates.
Fried foods – All fried foods should be avoided since they are high in calories and fat and have little nutritional value.
Sodium Nitrate – As a preservative, sodium nitrate is present in lunch meats, bacon, sausage, jerky, and hot dogs. Sodium Nitrate-rich diets have been related to heart disease, Type II Diabetes, and cancer. Fortunately, it is present in foods that aren’t particularly nutritious, so it should be simple to avoid or consume rarely.
Eating Healthy Fats.
Not all fats are harmful to your health. A healthy diet should include healthy fats, particularly those containing Omega-3 fatty acids. Almonds, olives, walnuts, sardines, salmon, and natural peanut butter are all high in beneficial fats. Healthy fats can actually increase fat reduction when compared to a low-fat diet that lacks healthy fats.
Slow Digesting Carbs.
Choose slow-digesting carbohydrates such as whole-wheat bread, oatmeal, beans, brown rice, and wild rice when it comes to carbs. Slow-digesting carbohydrates keep insulin levels low, reducing fat accumulation and keeping you slim.
Get Used to Fruits & Veggies.
This should be self-evident. Fruits and vegetables are extremely beneficial to your health since they are high in vitamins and fiber. Include fruits, vegetables, or both at every meal.
Let’s face it: if you eat the same healthy diet every day, you’ll become bored and give up, claiming “it’s not worth it.” This is why you should cheat once or twice a week at the absolute least. Get a quick hack to clean up your system before getting back on track.
A cheat meal can throw your body for a loop, which is maybe even more important than getting it out. Your body will adjust and slow down your metabolism as you grow more accustomed to eating healthful meals. This is why you should cheat every few days to throw your body off balance, preventing it from adjusting and maintaining a high metabolism.