• Nutrition Business Journal
  • Nutrition For Fitness


    Your body requires energy to do work, and will not function to burn fat and build muscle unless well supplied with nutrients. What you will need to consume when incorporating regular exercise into your lifestyle is dependent upon your exercise objectives. A normal diet that includes whole grains, lean protein and veggies and fruits is an exceptional place to begin for better overall health and boosting your exercise objectives.

    For general fitness targets, most of what you consume should be available in the produce section. Vegetables and fruits non-starchy vegetables should comprise half of everything you consume. For those who have busy lifestyles, combine frozen fruit into smoothies, steam frozen veggies, and think about already made salads. Whole grains and lean protein should make up the other half of your daily diet. Broiled salmon with brown rice, white meat chicken in a whole wheat tortilla or turkey meatballs over whole wheat noodles all meet these requirements and are quick to prepare or made beforehand. Restrict milk to no more than two servings daily, and fruit juice to no more than one serving per day.

    If your workout goals include weight loss, you’ll have to eat fewer calories than you use. However, as your body is working hard, you can not cut back on nutrients. Make your food selections nutrient-dense ones. Snack on fruit, nuts or vegetables. Switch to low-fat milk or low-fat sweeteners for your morning java. Lower your intake of empty calories, and substitute foods that pack a nutritious punch.

    For those seeking to build muscle, you might require at least as many calories as you are currently consuming, and maybe more. But empty calories will not help you nearly as much as nutrient-dense, higher calorie foods. Avocado, salmon and coconut pack calories and nutrients your body needs for muscle. If you’re trying to lose fat and gain muscle, you’ll have to balance these two contradicting needs. Eliminating empty calories ought to be a high priority if you will need to lose fat and gain muscle.

    There is no consensus on just how many meals each day you should have to keep your fitness objectives. Some studies show improved fitness with smaller, more frequent meals, more recent studies suggest that three foods are fine. As your body’s requirements will change as you accomplish your objectives, do not be afraid to change things up if you’re hungry between meals or feel too full after a meal for moving.