Eating healthy while engaging in physical activities can be easy if you keep in mind the way in which the body responds to exercise. All forms of exercise can cause muscle tissue breakdown, which must be repaired in time for the next physical activity. Active people require more vitamins, carbohydrates, protein and other nutrients to remain healthy than sedentary people require.
Step 1
Increase your protein intake when you engage in regular physical activities. Muscles require amino acids, the building blocks of protein, for repair following exercise. Try getting 20 to 30g of protein at each of five or six smaller meals throughout the day. These frequent protein feedings will keep amino acids flowing to the body, preventing muscle soreness and fueling recovery.
Step 2
Eat low-glycemic carbohydrates one or two hours before physical activities. These slow-digesting carbs release glucose or sugar into the body slowly, preventing the energy crashes associated with sugars and high-glycemic carbohydrates. Examples of these foods include oatmeal, brown rice, sweet potatoes and whole-grain breads and pastas.
Step 3
Eat more healthy fats like olive oil, nuts and seeds, avocados and/or natural peanut butter. These fatty acids be used by the body as energy. They also stabilize blood sugar levels and can improve heart health by lowering cholesterol. According to "Xtreme Lean," a 2000 book by Jonathan Lawson and Steve Holman, you must get a minimum of 25 percent of your daily calories from healthy fats in order to promote optimal levels of hormones that are essential to muscle recovery and repair.
Step 4
Take in a post-workout shake to speed up muscle recovery. Jeff Anderson's 2004 book "Optimum Anabolics" recommends 30 to 50g of whey protein, 60 to 100g of high-glycemic carbs (dextrose or fruit juice) and 15 to 30g of healthy fats. Timing this nutrition after physical activities can significantly improve muscle recovery.
Step 5
Add as many servings of fruits and vegetables to your diet as you can. Fresh fruit tends to be low-glycemic, promoting high energy and fat loss. Moreover, fruits and vegetables provide many essential vitamins, minerals, antioxidants and dietary fibers required for the chemical reactions and processes that take place in the human body. Active individuals may need even more fruits and vegetables than those who are sedentary.
Step 6
Drink eight 16-oz. glasses of water per day. Nearly every process in the body requires water. Water acts as a natural thermogenic, speeding up metabolism and increasing energy. It may sound daunting to take in that much water, but you can do it if you are organized. Try drinking a full glass of water upon waking and one with each of your meals. In addition, keep a water bottle with you, at work for example, and sip on it occasionally throughout the day.
References
- "Optimum Anabolics"; Jeff Anderson, 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2006
- "The "Fat Burning Bible"; Mackie Shilstone, 2005
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