After you begin an exercise program, changing your diet is one of the best things you can do to optimize the results of your healthy new lifestyle. The best part is that it does not take dramatic dietary changes to significantly improve your body, health and overall wellness. The trick to sound nutrition is really in what you eat and when you eat it. You need the proper nutrients to fuel your workouts and aid in muscle recovery. Make a few simple changes to your diet and you will see some big results and feel great in no time.
Step 1
Consume 1g of protein per pound of your lean body weight from high quality sources, such as eggs, chicken, turkey, fish and whey protein. Whether you are resistance or aerobic training, exercise breaks down muscle tissue, and your body must repair it. The body uses amino acids, the building blocks of protein, to rebuild our muscles.
Step 2
Eat low-glycemic carbohydrates to fuel your workouts. Examples of these carbs are oatmeal, brown rice, whole grains, quinoa, sweet potatoes, berries, apples, pears, grapefruits and grapes. These slow-digesting carbs give the body sustained energy to avoid the "crash" of high-sugar carbs. Eat a serving of low-glycemic carbs an hour or two before your workout.
Step 3
Take in more healthy fats. Healthy fats include monounsaturated sources, such as olive oil, natural peanut butter, nuts and seeds, flax seed oil and avocados. These fats help to fight heart disease and the body uses them as a source of energy. Neglecting to take in adequate healthy fats can stunt the body's production of important fat-burning hormones, such as testosterone, estrogen and DHEA.
Step 4
Have five or six smaller, balanced meals throughout the day. Now that you are working out, your body requires more frequent nutrition. Eating in this manner will help prevent food cravings, balance blood sugar, keep your metabolism going strong and prevent high levels of the stress hormone cortisol, which can promote fat storage and muscle wasting.
Step 5
Drink eight 12- to 16-oz. glasses of water a day. Your body needs this essential liquid for nearly every process, including fat burning and energy production. Water is a natural thermogenic, meaning the more of it you drink the more efficiently you will burn fat.
Step 6
Drink a protein shake after you workout. Use 30 to 50g of whey protein, which is a high-quality, fast-digesting source of amino acids, which help with recovery. This is the time when a little bit of high-glycemic carbs or sugars can benefit your weight-loss and muscle-building efforts. Have a cup of juice or a banana to speed up your recovery.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
