What you eat is as important as your workout. Diet and exercise go hand in hand for those chasing a healthy lifestyle, and with the right nutrients, you can achieve your fitness goals more quickly.
Carbs to fuel exercise
Carbohydrates come from a number of different sources, and the quality of these sources varies greatly. The main role of carbs is to give the body more energy, but they can also protect your muscles and help your body absorb other nutrients – one of the most important of which is protein. After an intense workout, consuming a ratio of three carbs to one protein is recommended to restore your energy levels and help your body with its recovery. On the other hand, “carb loading” or eating plenty of carbs before a race or workout gives you the energy to push harder and get more out of your time in the gym or outside.
The amount of carbs you eat depends on a few factors such as your body size, how active you are and your workout goals. If you have a high-carb diet and still feel yourself lacking in energy you can try taking a multivitamin tablet like Swisse Ultivite, which contains B vitamins, vitamin C and minerals such as magnesium and iron to help maintain healthy energy levels.
Protein to repair muscles
There are many protein supplements on the market, with whey, soy and casein comprising the three basic categories of protein powders and bars available. While that may seem a simple starting point, from there the brands, (promised) benefits, flavours and formulations are nearly endless. Navigating this crowded marketplace ultimately boils down to trial and error, and it’s really the only way to find out what works best for you.
Speaking to Men’s Health, Australian tennis player Lleyton Hewitt once said, “Diet is really important. Besides trying to have a balanced meal, I’ve learnt to complement my training with post-workout protein, electrolytes and protein bars.”
But bear in mind that there has been some concerns surrounding protein supplements. The quality of ingredients has sometimes been called into question, and just recently a Canadian study revealed some manufacturers “spike” their supplements with other chemicals to give the appearance of higher protein content.
That could be why more and more of the fitness elite – including Dwayne “The Rock” Johnson – are going old school with their goal-oriented diets, and meeting all (or almost all) of their protein requirements the way Mother Nature intended: with a fork.
Eggs or fish for breakfast, veggies with nut butter for snacks, a multi-bean salad for lunch, unsalted nuts for snacks and either fish or chicken breast for supper: that’s just a sample of what one day’s meals could look like, providing enough protein to meet most fitness buffs meet their goals. Eating a little cheese bed will also aid in after-workout muscle recovery while you sleep.
Fat to keep you satiated
Fat has a bad reputation, but the fat we eat doesn’t equal the fat on our bellies, hips and rears. Some fats have benefits for our body – so long as we keep away from eating too many saturated fats like those found in deep-fried food, and the trans fats found in red meat and dairy products.
Healthy fats generally fall into the monounsaturated and polyunsaturated groups. These fats can help lower cholesterol levels and your risk of heart problems, and they also help protect and repair your body’s cells. If you’re working out and pushing your heart and muscles, these fats can help keep you healthy and improve recovery time. It’s best to eat fats before a workout rather than after, as they can slow down your body’s absorption of carbs and proteins during this essential time.
Foods that contain these beneficial fats include avocado, fish, nuts and seeds. By adding these to your diet, you’ll also feel fuller and be far less tempted to snack. Omega-3 fats are another source of beneficial nutrients; these often come from seafood, and they can help to support heart, brain and eye health, as well as supporting a healthy nervous system. As well as eating fish, taking supplements from the Swisse Fish Oil range is a good way to maintain a sufficient daily intake of omega-3s.
The trifecta of carbs, protein and fats is an important dietary requirement, whether you’re just starting out or a professional athlete. Your options are nearly endless, so the most important advice is to get out there, have fun and find out what works best for you.
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