Nutrition can make a big difference in your health regimen because if you want to get the best out of your body, you need to make sure you’re putting the best into your body. Here are five nutrition tips you should consider as you improve your health with the help of Xtreme Elite.
1. Don’t Skip Meals
Your body needs fuel to work, and even more fuel when you are exercising. It can use body fat reserves to power you through the day, but vigorously exercising on an empty stomach can come at the cost of causing your blood sugar levels to spike, then drop drastically, which can be a very big problem for anyone who is diabetic or prediabetic, or on certain medications.
While there is a growing movement of people interested in intermittent fasting, if you are trying to exercise and improve your overall body strength, you need to make sure you are providing your body with the nutrition it needs. You would never try to drive your car a long distance with an empty gas tank, and you shouldn’t try to push your body without making sure it has the fuel it needs.
2. Protein and Nutrition Post-Workout
Working out rips, tears, and puts a large amount of stress on your muscles. You need to help your body rebuild and repair those damaged muscles after a workout. One of the best ways to do this is to make sure you have a protein-rich post-workout meal or snack. This can include foods like beans, nuts, eggs, dairy, and some fish and meat. By including protein after your workout, you can help repair and rebuild those muscles, which promotes muscle growth and development.
As you focus on your nutrition and including protein in your diet, it is important to make sure you spread out your protein intake throughout the day. While your body does need protein to repair and build muscle, it can only use so much at a time. If you only have one giant spike of protein in your day, your body will use what is needed in the moment, and then pass the rest.
3. Drink Water
Water is important, and no matter what your lifestyle is, you should always make sure to stay hydrated. While water doesn’t have any real nutritional value, it does make 60% of your body weight. All parts of your body need water to function and to work effectively. Even slight dehydration can change how you feel.
Water is how your body gets rid of waste products, keeps your temperature regulated, keeps your joints healthy and not as stiff, and helps protect your body. While you might sometimes hear that you are retaining water, or dealing with your water weight, dehydration should never be a solution.
Depending on your age, gender, level of activity, and even your environment, there are different amounts of water you should drink to keep your body healthy. While you might have heard that you need to drink 8 glasses of 8 ounces of water daily, your daily average might be different.
Two Easy Ways to Know If You’ve Had Enough Water in a Day
First, you should rarely feel thirsty. Your body knows if it needs water, and thirst is your body’s way of saying it needs more water. If you are starting to feel thirsty, you are in the first stages of dehydration.
Second, your urine should be clear or light yellow. Water is a key part of waste removal in your body. If you are drinking enough water, that means that you are keeping your organs and even your cells from gathering too much waste and toxins.
What about Overhydration?
If you work out and start to sweat more, you need to drink more water to replace the water that you have lost through sweat. Make sure to drink water before, during, and after a workout to avoid dehydration.
Some might be worried about hyponatremia, which happens when you drink too much water. If you’re on an average diet, with a regular schedule for workout and exercise, this will be of almost no concern for you. You would have to drink almost one liter of water per hour, or roughly a gallon every four hours, for this to happen.
4. Snack Smart
You might have a healthy breakfast, lunch, and dinner planned, but while at work or home between meals you will have to be cautious about the small snacks you use to hold you over between meals. As long as you keep your overall nutrition in mind as you snack, there’s no reason you can’t have a nutritious snack between meals.
Some of the best snacks to put into your daily schedule are foods that are going to give you long-lasting energy that can help sustain you throughout your day rather than one spike of energy.
Granola can be a great way to get healthy unsaturated fats and protein, but you should be cautious because not all granola is made the same. Be sure to check the nutritional labels on store-bought granola to avoid the addition of sugars.
Another great snack to have between your meal that is nutritious, tasty, and filling is nuts. Nuts can promote heart health because they are packed with protein and can contain unsaturated fats, omega-3 fatty acids, and fiber. Make sure to get a good mix of nuts as each type of nut has different benefits and nutritional values.
5. Fruit and Vegetables
As you are trying to organize your diet, and figuring out where you’re going to get the nutrition your body needs, never forget fresh fruits and vegetables. There is a wide mix of suggestions and ways to remember to eat them, but the short solution is that you need to do it. The vitamins and minerals in fruits and vegetables are necessary, so be sure you get them, whether through planning your meal by color to remember to eat them, or making more smoothies to drink them in.
Make sure to add a bit of movement and exercise to your nutritional plans. Xtreme Elite’s nutrition tips together with our high-quality indoor exercise equipment can help you reach your goals. Contact Xtreme Elite with any questions and speak with one of our health experts today.