Nutrition & Health

You can reach your fitness potential by incorporating the proper nutrients into your new program. Doing this effectively takes patience and discipline.

Post-workout diet is one of the most important aspects of any exercise program. To properly repair the muscles used during a workout, you must replace the nutrients lost during the exercise routine. Providing the body with the correct nutrient rich foods will assist in the timely repair of the muscle.

First, it is important to understand the correct number of calories one should consume on a daily basis. One simple way to do this is to multiply your body weight by certain numerical values that determine whether you gain or lose weight.

Example: BW = 165 and your goal is to gain muscle and lose fat. Your daily caloric intake would be (165 x 12) or 1980 Calories per day.

These recommendations depend on the individual’s metabolism and activity level!

A percentage of the total calories per day will come from protein, carbohydrates, and unsaturated fat sources. (40% protein; 40% carbohydrates; 20% unsaturated fats)

Example:

To effectively determine how many grams of protein, carbohydrates, and fats you will need per meal, you must first convert calories to grams. For protein, there are 4 calories per gram; for carbohydrates, there are 4 calories per gram; for unsaturated fats, there are 9 calories per gram:

Now you have the total grams of each of these elements that should be consumed on a daily basis, in this example. To effectively metabolize these nutrients you should consume between five and six small meals per day. This habit allows the body to maintain steady blood sugar levels, resulting in an increase in your metabolic rate, and the rate in which your body absorbs each nutrient.

Now let’s find out the amount of protein, carbohydrates, and unsaturated fats that you should be consuming at each meal:

Increasing or decreasing calories to gain or lose weight is no more complicated than having more or less of these proper nutrients. To create more of a gain or loss you must incorporate a proper exercise routine. A “best” approach doesn’t exist. Food is not magical or medicinal. People’s tastes and preferences in types of foods, frequency of eating, and caloric requirements vary widely. The point is that it is ridiculous to believe that almost anyone could improve physically by just eating food that is readily available. With the large variety of foods, without sitting down and breaking down each one, you could be consuming the wrong nutrients.

To help you determine this FgmSaghana Personal Training Fitness Studio has provided you with a recommended food list: