Nutritional science studies and interprets the interactions of nutrients, and other substances in food, in relation to their effects on the maintenance, growth, reproduction, health, and disease of an organism.  Nutrition is a key element in fitness, health, and in exercise-you can’t out-train a bad diet. Food is made up of macronutrients-carbohydrates, fats, proteins, and water-that are required in large quantities, along with micronutrients-minerals, vitamins, antioxidants, phytochemicals, and intestinal flora-that are needed in smaller quantities. A balanced human diet is composed of these different nutrients in the right proportions.  The wrong ratios can affect both physical and mental health. Exercise may be a big part of fitness, but up to 75 percent of your gains in the gym are also going to be based in your intake of macronutrients and micronutrients.

Let us rethink a bit.  Your workout plan should be based on two factors-eating smart and getting fit, in that order.  Before achieving a better external physique through exercise, you need to start building your body from the inside.  This requires an awareness of the types of foods you should eat, those you need to avoid, and the supplements you may require. Smart nutrition also means rethinking the ways you eat, the times and places you eat, and your attitude toward food in general.  As your fitness regime advances, you will likely find that many of your cravings have altered.  You’ll less likely to indulge in salty or fatty snacks and become more concerned about the nutritional value of meals rather than simply the levels of satisfaction.  Food will eventually become the ally rather than opposition.

Make some simple changes. It only takes three simple ideas to change the way you think about eating -planning, fueling, and recharging.

1.) Plan ahead- When you are involved in a weekly fitness program, you not only want to keep hunger at bay, you also need to keep energy levels steady. (Think the primary energy systems aerobic and anaerobic energy systems).*  Balancing the right proportions of dietary macronutrients will allow you to maintain both your weight and energy levels.  Try to create menus that are heavy on the vegetables, fruits, and healthy, whole-grain carbohydrates, with considered amounts of lean protein and polyunsaturated or monounsaturated fats.  Also be sure to stay hydrated, because a healthy diet combined with proper hydration will positively affect your workouts-and your daily life.

2.) Fuel up- Always eat before you exercise.  This helps to prevent low blood-sugar levels and hunger pangs during a workout, as well as provide energy to your muscles.  Three or four hours before your workout, prepare a small meal of complex carbs- a whole-wheat waffle with yogurt and blueberries, whole-grain cereal with low-fat milk and banana slices, or a parfait of kiwi and orange slices over low-fat vanilla yogurt topped with low-fat granola.  You can also have a light snack one to two hours before your workout.

3.) Recharge- Any intense workout that’s lasts longer than an hour will deplete your body of carbs and fluids.  A small meal soon after will remedy this, as well as help aid in muscle repair and recovery- muscles are the most receptive to replacing glycogen within the first two hours after hard exercise.  Indulge in a protein drink at the gym bar, and follow that after with a full balanced meal two hours later.  Try a baked sweet potato topped with chili, white-meat turkey in a whole-wheat wrap, past with chicken and veggies, or eggs scrambled with peppers, onions, and spinach.

Feel free to utilize these tips and recommendations! Remember to get those gains!

***Stay tuned for my next post of how to make sense of macronutrients!