How To Balance Diet And Exercise
It is paramount to maintain a healthy diet along with your exercise regime to see the results you are aiming for. It is not as easy as having a salad instead of a pizza since our bodies require different nutrients depending on the desired results. With a cornucopia of apps and sources of information to help you stay on track, the internet has made it easier than ever before to become your best self. In today’s post we will talk about why you should eat well as part of a healthy lifestyle and how to stay on the wagon.
THE SCIENCE OF SUSTENANCE
In short, our bodies require 6 essential nutrients to function properly. Vitamins, minerals, protein, fats, carbohydrates and lots of water. Not having enough or having too much of one of these can create imbalances in your body which can lead to low energy, disease or unhealthy weight gain/loss. Your diet should consist of mainly whole foods (Meat, vegetables, grains and root vegetables) with some protein supplement if you’re looking to build mass.
WEIGHT LOSS
The requirements for these different nutrients change depending on what expectations you have. For weight loss, it is important to monitor your calorie intake while getting enough nutrients. You will want to eat a balanced diet while making sure you are eating less calories than you are burning without going too far overboard. A good ratio is 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. Eat nutrient dense whole foods and avoid all sugary snacks.
MUSCLE GROWTH
For muscle gain, protein is king. You wouldn’t see Arnold Schwarzenegger eating a protein free meal while preparing for Mr Olympia. For bodybuilding, the body needs a surplus of protein and vitamins to properly build and maintain new muscle mass. The recommended amount to increase body mass is 2-3 grams of protein per kilogram of body weight and about 4-6 grams of carbs/kg. Up to 6 small meals per day rather than 3 is recommended to slowly absorb your food throughout the day and it is important to get some protein within 30 minutes after a workout. The most convenient way to get it is with a good old protein shake.
RUNNING
If you’re a runner you will need to eat a surplus of carbohydrates to recharge before and after running along with a high protein diet and plenty of vegetables. Running puts a lot of stress on the body and it needs to rebuild after every session to stay in tip-top shape. If you run for one hour per day it is recommended to eat about 5-7 grams of carbohydrates per kilogram of body weight per day and 1-2grams of protein per kilogram.
FIGURING OUT WHAT’S BEST FOR YOU
Are you working out to lose weight? Gain muscle? To run faster? Depending on your goal, you will need a different diet to balance consumption of energy and nutrients. With the advent of smartphones and the internet we have an array of knowledge and tools available to help us maintain a healthy mind and body. The most important part is to eat whole foods and to drink plenty of water, but getting the ratios right is important for optimal performance.
A simple diet tracker app can turn your diet from a chore to another part of your daily routine. The final point is; Eat food you like, no one can eat boiled chicken 7 days per week and treating yourself every now and then is good for your body.
Check out our other posts about Massage and Muscle Recovery, Benefits of Heat Therapy (e.g. Neck & Shoulder Wrap), Home Remedies for Headache, Remedial Massage Therapy, Yoga, Stretching and improving your Posture, which will have an addition impact on your health.
