Nutrition Tip #1: ALWAYS eat breakfast
Breakfast literally means, “break the fast.” The time spent sleeping is the longest time you go without eating. When you wake up whether you are hungry or not, your body is. It’s vitally important that you refuel your energy system and provide the necessary building blocks for supporting muscle tissue. If you tend to workout in the morning, start your day with a protein shake mixed with milk (<200 calories).
Nutrition Tip #2: Eat every 3-4 hours
Eating frequent meals will help keep your metabolism up and you’re blood sugar in check. It will help you avoid those energy highs and lows you experience throughout the day. Make sure that these are healthy meals containing balanced amounts of protein, carbohydrates and fat. If you can’t always stop to eat during the day, try having a nutrition bar available for your snacks.
Nutrition Tip #3: Eat within 30 – 45 minutes following your workout
During this time, the body starts repairing exercise damage by replenishing muscle glycogen (sugar stored as energy in the muscle), synthesizing muscle protein (building muscle) and boosting the immune system. For your post-workout meal I recommend a meal replacement shake with a carbohydrate to protein ration of 2:1 or 3:1. This ratio has been shown to maximize absorption and effectiveness.
Nutrition Tip #4: Eat a lean protein with EVERY meal
Eating a lean protein will help control insulin response, keep you satiated (full), and provide building blocks for muscle repair and growth. Remember, more muscle = faster metabolism. One pound of muscle burns about 50 calories per day. So, be sure to eat your protein in every meal.
Nutrition Tip #5: Get your fruits and veggies in!
I know you’ve heard it a million times, and for good reason. Fruits and vegetables provide you with necessary vitamins and antioxidants as well as other super-nutrients that have been shown to be vital to daily function and health. And, when they’re fresh they taste so good!
Nutrition Tip #6: Drink plenty of water
On average, an individual should consume 96 ounces, not including pre, during and post workout amounts (approx. 8 – 16 ounces each). Staying hydrated will keep your energy level high and help you lose weight – a dehydrated person has a 3% lower metabolism and performs at a significantly decreased level. It also helps you feel full so you will avoid overeating. Try drinking a glass of water before every meal (helps prevent overeating), and sip from a water bottle throughout the day.
Nutrition Tip #7: Watch out for café drinks
The average Venti sized Frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels or one third of the recommended daily calories for an average woman. Watch out for soft drinks as well. A 16 oz fountain drink can have 300+ calories. Beverages such as this containing high amounts of sugar should be consumed rarely since the extra calories they contain are readily stored as fat.
Nutrition Tip #8: Limit alcohol as much as possible
Calories add up real quick with alcoholic drinks, especially mixed drinks – that monster Margarita has over 1000 calories! Alcohol also negatively impacts your metabolism and when drank in excess will make your workouts the next day (or two) suffer. One night of boozing up can wreak havoc on your entire weight loss and fitness program. Save the drinks for special occasions.
Nutrition Tip #9: Don’t be fooled by “fat-free”
Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out! Sugar, when eaten in excess, is just as fattening of a substance as fat itself, and can lead to Type II Diabetes.
Sufficient dietary healthy fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat. Consume healthy fats from natural sources such as olive oil,
, lean beef, salmon, whole eggs, avocado, mixed nuts, flax, & cheese.
Sufficient dietary healthy fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat. Consume healthy fats from natural sources such as olive oil,
, lean beef, salmon, whole eggs, avocado, mixed nuts, flax, & cheese.
Nutrition Tip #10: Don’t forget the fiber!
Eating fiber has many benefits for your health as well as weight loss. Fiber will keep you full, regulate your blood sugar levels and limit your cravings for sugar-filled carbohydrate filled snacks that tend to end up as deposits on your buns and thighs. The ADA recommends a minimum of 20-35 g/day.
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