Eating a healthy balanced diet combined with regular physical activity is necessary in maintaining good health and well-being and promoting good cardiovascular health. Not only do these lead to less body fat or in keeping weight gain to a minimum, they are linked with increased mental and physical health. In addition, there is evidence that people who exercise regularly have greater overall happiness than those who don’t.
A healthy balanced diet should include plenty of fruits, vegetables, whole grains, dairy products, and lean protein. All of these foods are nutrient-dense and have low to moderate calorie content. For example, whole grains, such as brown rice and oats, contain high amounts of fiber and other nutrients. Lean protein sources, such as fish, poultry, and lean cuts of meat, are low in fat and carbohydrates and rich in protein. Low-fat dairy products such as cheese and milk are good for nutrition and are a good source of calcium.
Nuts and seeds are good sources of protein. Almonds are especially high in protein, which can be used as a source of a post-workout snack if muscle-building food isn’t part of your workout routine. A side dish, nuts can be combined with fruits or vegetables for an easy way to incorporate them into a regular meal. Fish that’s been cooked is also a great option for a meal with protein because it contains good sources of vitamin B12 and other minerals. Other options for pre-workout snack options include potato chips or pretzels made with protein, or energy bars.
Water is absolutely necessary for proper hydration and lubrication of the muscles and joints throughout the body. It is also essential for flushing out the harmful toxins in the body after working out. People who sweat excessively should drink more than eight to ten glasses of water per day. It’s also important to have enough fluids to replenish electrolytes lost during exercising, such as those lost during strenuous exercise such as running.
Carbohydrates are what give the muscles energy, as well as giving them the building blocks of tissue. While protein is the primary building block of muscles, carbohydrates provide the fuel that allows the muscles to perform. A recommended amount of carbohydrates is two to three grams of carbohydrates per pound of body weight.
Two to three hours before exercise is a good time to add an exercise drink to your diet. Many health experts recommend that sports drinks be consumed two hours before exercise to maximize the effects of the carbohydrates in the diet. Water is not a substitute for carbohydrates. It helps to replace the carbohydrates that would normally leave you thirsty and hungry after working out.
Dehydration is a big concern when you’re working out, even if you are using sports drinks. The excessive sweating and overheating that can occur during high-intensity exercise can cause dangerously low levels of hydration. If the athletes’ body is dehydrated, they can become prone to infections and painful cramps. This is also why experts advise eating protein-rich foods right before exercising, as this will replace the carbohydrates that the body is replacing with protein.
Another reason for drinking fluids is to replace the toxins built up during exercise. The body produces a large amount of toxins as a result of the intense workout. These toxins can affect the kidneys, liver, and other organs. If these organs are overloaded with toxins, they may not function properly. In extreme cases, the kidney can fail and cause death. Drinking fluids before and after a workout will help flush out these toxins and keep the body healthy.