Whether your goal is to lose fat or build muscle, what you do in the kitchen makes the difference first and what you do in the gym comes second. How many of you have heard this before? Well healthy eating will properly fuel your body so that you have effective training sessions, help keep you feeling energised throughout the whole day and keep your metabolism fired up. There are so many different complex diets and methods out there that people are doing, it can get a bit confusing. Here is my straightforward guide for you to follow that will get you on the right track
Drink More Water
This is the easiest way to tweak your body into a healthier approach. Depending on your body type, you should be drinking between 2-3 liters of water per day and on your training days when you exercise and sweat, you may need to drink more. Staying hydrated is key for your body to work properly and for your brain to function. Water has an impact on your skin, appearance, the speed in which your food is metabolised and your performance with your exercise routine. My tip, carry a bottle of water around with you and sip on it so you can keep track on exactly how much water you have had.
Eat Your Greens
Yes your grandparents and parents have probably told you many times to eat your greens, and here I am saying the same. Every meal you have should contain colourful vegetables as they are packed with vitamins, phytochemicals and fibre that will fill you up and keep your hunger at bay. You can never have enough veg especially ones that are grown above ground and they are all low in calories. The ones to include are broccoli, kale, cabbage and cauliflower. Leafy greens like spinach are also a great source. Don't forget to include fruit too, just be aware that these do contain natural sugars that may cause fat storage, limit yourself to a few pieces per day.
Protein Is The Whey Forward
Protein should be consumed with every meal you have. It is one of the key components of the diet and its crucial if you are building muscle or if you are trying to lose fat. Protein will help repair muscle tissue so that they grow back stronger and leaner whilst also keeping hunger at bay as protein keeps you feeling full for long periods of time. So how much protein should you be having? Well I believe 1 gram per pound of body weight is ideal and good sources of protein are chicken, beef, turkey and fish. Dairy produce such as eggs are also excellent sources of protein that contain amino acids which are essential to your body.
Fats Aren't Bad
Wait, there are different kinds of fats? There sure is and by all means continue to eliminate the processed ones from your diet. You know the ones I mean, the crisps, sugary drinks, fast food etc. These bad fats are high in sugar and will be high in saturated and trans fat that will store as body fat. The fats you need are monounsaturated and polyunsaturated fats found in foods like oils, nuts, seeds and oily fish. These types of foods have been proven to help your metabolism, strength and aid in the recovery process of tired muscles. Finally, upon consuming fats the brain releases a chemical that tells you, you are full and this will help eliminate hunger pains.
Stick with what our ancestors would do, if in doubt stick to what a caveman would have access too. This is possibly my simplest advice to you, keeping it natural. Processed foods like cakes, biscuits, crisps and fizzy drinks are high in calories and low in the nutrients your body needs to function and perform properly. Avoid foods containing preservatives and with ingredients that you can't pronounce, normally these will be bad for you and your body won't be able to process them. A rule of thumb, if it has been grown from the ground and it used to have a face, it is ok to eat.
Use this guide to help you reach your goals and remember that by doing these 5 things you will be making a great improvement not only to you physical performance but also to your health. If you feel like you are already doing these things and want to know how to improve further, why not introduce some supplements? Products like whey protein and amino acids can help increase your training and mental performance. To find out more please either leave a comment or get in touch with myself or Tom.