Up Your Fit

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Athletic Nutrition Tips

Sometimes people get really into the idea that they need to diet to be skinny. Occasionally this works, but it doesn’t always make you healthier. What does make you healthier and happier (and more attractive 😉 is doing an activity or sport you enjoy plus getting the nutrition right! You really can’t do them independently.

Exercise + Nutrition = Good health

What I’m talking about is “preventative healthcare.” You’ll have less visits to the doctor and less spending of money! So get outdoors find a fun active hobby-like activity and eat right. Eating healthy while exercising can be challenging at times. Here’s a few guidelines to begin with:

  1. Eat small meals every three to four hours.  Your first meal should be eaten within one hour of waking and before any type of exercise (when exercising in the morning).
  2. Portion Control! A serving of protein and carbohydrates should be the size of your fist and veggies should equal one to two fist sizes (and leafy greens two open hand-sizes).
  3. Of your total daily carbohydrate intake, 20% or less should be from sugar.  This includes fruit, milk and yogurt sugars as well as sweets, alcohol & other beverages.
  4. 25-30% of your overall calories should come from fats of which most should consist of healthy fats like nuts, avocados, olive oil, fish oil, & nut butters.
  5. Always mix carbohydrates with proteins and fats, with the exception being before or during your workout. This helps slow down the digestion of carbs and helps reduce large insulin surges.
  6. Get your fiber!  Fiber-rich foods fill you up and require more energy to break down and pass through the body.
  7. Eat at least 1 gram of protein for every two pounds of body weight.  Protein is needed to repair your muscles and helps keep you full.  Protein is not easily stored as fat if it goes unused like carbohydrates. And that said, you should regularly spread your intake out throughout the day.
  8. Drink at least 8-12 eight ounce glasses of water per day.  Drink more on days when it’s hot or when you exercise.
  9. Take your multi-vitamins and anti-oxidants daily.  Our food is less nutrient-dense these days due to over-processing and nutrient deficient crop soil.  As a result, we cannot get all of the vitamins and minerals we need from food. Fish oil is another great supplement that may reduce inflammation (aka sore muscles).
    Taking supplements ensures that you will get your daily requirements.  Anti-oxidants help rid your body of free radicals produced during exercise, which can be damaging to the body’s cells.  Check out  juice plus website. Juice Plus has loads of antioxidants and phyto-nutrients.
  10. Reduce or eliminate alcoholic beverages.
  11. Never severely cut or eliminate your carbohydrate intake!  40-60% of your daily calories should come from carbohydrates.  This is your body’s main energy source.  If you don’t get enough energy from carbohydrates for your activity level, your body will go into starvation mode causing your metabolism to slow and a potential loss of muscle. But eat the HEALTHY carbs: from vegetables and whole grains, yes that means NO PIZZA! Or less pizza anyway. For example, include sweet potatoes, brown rice, and steel cut oats into your daily diet.

These are all just suggestions to get you started off right. Please ask me any questions you may have about how to eat to be healthier and stronger! Let’s all try to avoid the doctor by keeping up with regular workouts and eating right with healthy food!


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  upyourfit wrote @

Reblogged this on Up Your Fit.

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