Nutrition: Eat To Perform



Do you stop and think about what you are consuming and why, before you do it?  Give your consumption forethought and be more conscientious of what goes into your body. When you are eating for performance and fuelling your body properly, it will maximize muscle build, increase strength, and endurance and lead to fat loss... and even have benefits on mental health.

Below we have itemized the 3 MACRONUTRIENTS necessary for fuelling your body to perform, and have provided a sample template for a day that utilizes all of these components.  If you really want to find out how EXACTLY how much you should eat, use this calculator.  But remember the number isn't as important as the healthy efforts you're making. 

1.  PROTEINS 

Protein not only helps BUILD lean muscle, but it also aids in recovery and repair after training.  There are several options for lean protein; chicken, turkey, fish, lean red meats, eggs, nuts, and legumes. 

2.  CARBOHYDRATES

Carbohydrates are the PRIMARY fuel for your muscles.  The longer and more intense your training session, the more carbohydrates your muscles need.  Get your carbohydrates, the more complex, the better, from fruits, grains, whole grain breads, whole wheat pasta, quinoa and starchy vegetables.

3.  FATS

Healthy fats provide essential fatty acids which are necessary in order to help with the absorption of vitamins and minerals.

WATER; It is not a macronutrient, but is IS essential to life!

Drinking plenty of fluids is critical to maintaining a high level of performance, as well as replenishing electrolytes and minerals depleted by sweat.  See our STAY HYDRATED TIP to calculate the amount of water you should be taking in daily. 



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