Body transformation starts with fitness training but it’s not the only reason for a healthy body. Inner health is also essential to have a fit body. And inner health starts with the consumption of the right nutrition.
Proper training requires proper energy in the body. Nutritions present in the food provide energy. Thus, proper nutrition intake is given priority during training. One cannot transform his/her body by doing only training and excessive exercise. Nutritions is equally important as exercising.
Thus, it is essential to follow a proper diet that is full of different nutrients. A healthy meal starts with a refreshing breakfast and ends with a nice dinner with the family. Skipping meals is not a solution. It only brings a lot of health problems in the long run. Make your mealtime an occasion to celebrate with your family and friends.
Eat Sufficient Amount Of Calories
For fulfilling nutrition requirements, we have to take a certain amount of calories that fit our goals and needs. The total calories we consume have a great impact on training but it is not the only important aspect. Because the number of calories we intake matters significantly too.
Daily requirements of calories for an individual depend upon many factors like age, sex, body height, and weight. Controlling calories is an important step for managing body functions.
Physical activities are one of the major aspects of determining the total calories needed. The number of calories intake varies based on the type of workout and time duration. Calorie requirements are different during training sessions than in normal days as more energy is required for physical activities.
During training, we have to take calories that are made up of 3 macronutrients, which are, Protein, Carbohydrates, and Fats. They act as the building block of nutrition in the body. Exercise and nutrition together helps in muscle growth
Muscle Building Nutrient
Proteins which are made up of amino acids help in performing many different functions in the body. It is not purely a muscle-building nutrient but it also helps in getting better sleep, improving the immune system, and also cognitive functions. It is important to have the right amount of proteins because if they are not present in enough quantities, the body cannot build more tissues.
Our muscles require energy for performing various activities and if the body makes sense and wants to conserve energy at all times, it would not want to build more muscles as this process requires a huge amount of energy.
Moreover, it can be biologically efficient as one can survive longer without food if the body starts the practice of energy conservation. The only time the body will make more functional tissues will be, the time when you impose a demand. And, that the body will need to overcome and adapt such as at the time of weight training. Also, the resources need to be available within the body to do it, such as having an adequate amount of protein.
In everyday life, one can fulfill their protein requirements by including various food items in their meal plan. Eggs, almonds, milk, oats, chicken, and meat are some examples of food that are rich in protein.
Meet Your Energy Needs
Carbohydrates are present in many food items and drinks in the form of sugar, starch, and fiber. It replenishes the stored energy in the muscles called glycogen. This helps you to continue harder training and for a longer time.
Weight training burns glycogen that is the stored form of glucose and carbohydrates. They are stored mostly in your muscles and liver. Carbohydrates provide energy during the training process. If there is a lack of carbohydrates, the body will make glycogen using other macronutrients.
The number of carbohydrates to be consumed depends on many things:
- The intensity of the exercise
- Exercise duration
- State or type of training an individual is doing
- Diet a person was previously consuming.
Certain types of training such as higher repetitions and prolonged training sessions require more carbohydrates Whereas heavy and low repetitions training requires fewer carbohydrates.
Including food containing carbohydrates or carbs is essential. Starchy vegetables like corn and potatoes, milk and yogurt, nuts, bread, and grains are good sources for fulfilling the carbohydrate needs of the body.
Knowing which food sources are carbohydrates is not enough but how much carbs to eat is more necessary. It is not a necessity to have carbohydrates as one will not die without them but lack of carbohydrates in the body will make it difficult to meet the demand of energy requirements during training sessions, and thus leads to putting stress on the body.
These two macronutrients i.e. protein and carbohydrates are most important when it comes to weight training. Knowing how much to take them and when to take them will improve your recovery, both training performance, and progression.
Fats Are Not Entirely Bad
Fats are often misunderstood when it comes to nutrition, fitness, and exercise. Fats may not help in muscle development but it is important for boosting health. Not all fats are bad. Intake of the right fats plays a vital role in cardiovascular health i.e. it lowers the risk of diseases related to the heart and also lowers cholesterol levels.
In food items like butter, cream or meat, and chicken products, etc., saturated fat is present. Items like olive oil, peanut oil, avocados, walnut, and many seeds like sunflower seeds and chia seeds contain unsaturated fat.
While high quantities of saturated fat are not good for health, unsaturated fats are very helpful for improving health. Balancing the number of different kinds of fats in the food helps in increasing satiety and reducing hunger.
The body produces many types of fats. However, an essential fat i.e omega-3 is not present in the human body. This fat provides many health benefits like reducing the risk of sudden cardiac death caused by abnormal heart functioning and also the risk of a blood clot. Food like nuts and seeds, plant oil, and fish are great sources of Omega-3 fatty acids.
Carbohydrates and fats provide energy for performing aerobic metabolism. The three macronutrients together help in the proper functioning of the body. The carbohydrates supply energy to every cell, while fats are broken down into fatty acids to make cell lining and other hormones. Protein is broken into amino acids which help in building muscles and also other nutrients essential for the body.
Follow A Right Diet
A balanced diet contains the right nutrients in the right amount. Nutritions present in the food fulfil the daily calories requirement and helps in proper body functioning. The right diet is rich in proteins, carbohydrates, and fats.
Excess of any macronutrient is not good for health. We need to pick foods that are full of different nutrients which are good for our health. A meal must be full of different nutrients such as calcium, fat, amino acids, vitamins, and minerals, which fulfill the energy requirements of the body.
Thus, it is necessary to take an adequate amount of the right calories as they help in building muscles and providing the required energy.
However, at the same time, one needs to take proper cautions to have fewer calories than what is needed for the maintenance of the body. Low in number but the right amount of calories intake is important for losing body weight. Because it reduces inflammation and allows the body to access the stored fat in the body for energy.
Transforming into a fit body cannot be done with practices like excessive training, eating less, or taking medicines. This can have a negative impact on the body. A healthy body can be achieved by adopting a healthy lifestyle and a healthy mindset.
Everyone has a different approach and strategy when it comes to building a meal plan but the principle remains the same. That is taking the right amount of calories- Protein, carbohydrates, and fats. Different individual bodies have different nutrient requirements.
Therefore it is necessary to have a unique eating plan according to your body. How much and when to have various nutrients is the science and implementing them in your life is an art.
Thus proper guidance from professionals like at Tsquared Lab is essential to make a proper diet plan according to an individual body. Consult professional trainers to see how they can help you achieve your dream body today.