WHY DO WE EAT??
Carbohydrates, Proteins, and Fats are what make up the entirety of what we eat, and we need all of them to survive. We need protein to build muscle, carbs for cardiovascular exercise, and we need good fats for the healthy development of the brain.
FOOD FOR FUEL
You’ve got to ensure that you are giving your body what it needs, and not too much more as anything you aren’t using will go to fat storage, regardless of its original state. Whether you’re getting enough of each food group depends on your preferred type of exercise, and the requirements may change depending on your activity level; You might require a little more protein for instance, if you are building muscle, and you might be inclined to have a protein shake or something to make sure you are meeting your body’s needs. If you are a runner, then you might have a diet higher in carbs, and less protein than say a bodybuilder would.
PROTEIN IS HIGH IN ENERGY
Proteins are found in meats, fish dairy products, beans, and tofu, and are the building blocks of the human body. They provide 3 hours’ worth of energy.
CARBS, GOOD OR BAD??
Carbohydrates can either be simple or complex. Simple carbs are absorbed quickly and last in the body for 1 hour; this includes things like white breads, white rice, and candy. Complex carbs provide 3 hours of energy and include things like vegetables, fruits, whole grains, brown rice, and brown breads. By eating complex carbs you’re likely to get more nutrients than you would by eating simple carbs, and the energy provided keeps you feeling fuller longer, therefore you’ll consume less calories overall, and enjoy improved energy.
GOOD FATS FIGHT THE BAD FATS
Fats are either good or bad, saturated, or non-saturated, and can either make you better or make you worse. So, the bad fats are what increase your low-density-cholesterol and clog your arteries, they can be found in foods high in trans-fat goods like greasy potato chips, fried foods, and deserts. Good fats are things that make you smarter and can help you fight the bad fats, they can be found in things like avocadoes, fish, or nuts. Just remember that even if you are eating “good fats”, it must be done in moderation due to the fact that fat is high in calories, and anything beyond your daily requirements won’t be beneficial.
FIBER UP!
Fiber is an essential in our diet, and the fact is most North American’s don’t get enough in their diet. The daily requirement is 25 grams/ per day for a woman and 38 grams/ per day for a man, and most people don’t even get a third of that in due to poor diets. If you are looking for fiber, you must intake more fruits, vegetables, and whole grains. Some examples of foods high in fiber include raspberries, pears, apples, green peas, broccoli, potatoes with skin, whole wheat spaghetti, barley, bran flakes, lentils, and black beans, to name a few.
AVOID FAD DIETS
Diets are never a good way to go, there is something we call the yo-yo-dieter which basically applies to almost every person who tries to go on a diet; they can’t handle the diet for long because it’s too restrictive, so they end up binge eating and messing up all they’ve worked for after a short period of time. Not only does this method of dieting and bingeing lead into a loop where they feel the need to diet again but of course they will also binge again, and it is not desirable to do this as you don’t see results, but it also isn’t good for the body. Most diets are not healthy methods of eating, if you look at diets closely, they’re often not well balanced.
ENJOY EATING WELL
You are better off eating well balanced meals and keeping the sugars and bad fats low, but enjoying what you eat, and having everything in moderation, this way you will get what you’re craving, and you won’t be as likely to go overboard after depriving yourself like you would on a diet, and in doing so you’ll achieve balance. What you must know is that so much of the results we are looking for at the gym come from what we consume, and therefore you can exercise intensely, but if you come home and binge eat, you’re not going to see the results you are looking for.
PROTEIN POWDER VS. MEAL REPLACEMENTS
Both are shakes, and as the name suggests, one is for boosting protein and the other is intended to replace a meal. So, which one do you need? Well, that depends on what you’re doing. If you are trying to build muscle then you need a protein boost, you go for a protein shake, but if you are simply trying to get some healthy vitamins in with a low-calorie meal when you’re on the go, you want to get yourself a meal replacement shake. Word of the wise, if you’re getting a meal replacement shake, know that it is in replacement of a meal, not an additional meal for the day. It can be beneficial if you are someone who’s in a rush and forgets to eat, doesn’t like to cook, or you’re simply running out of time to make a healthy low-calorie meal. Furthermore, if you are taking a protein shake, do it right after a workout so that your muscles can soak it up instantly, not after you’ve had a big dinner.
CALORIE BURNING TIP:
Have a coffee before a cardio workout and raises your thermogenic burn! Caffeine boosts your metabolism, which releases hormones like adrenaline, and that increases your heart rate and metabolic output, which helps you to burn more calories.