If you want to get stronger or improve your overall fitness then you probably know the basics of eating to fuel your workouts and recovery. We are going to talk about some diet rules to help maximize your strength and fitness.
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We all know that protein means power. When you intake protein and you are doing a strength training program then it gets stored in the body as muscle. You should be eating a minimum of 1 gram of protein per pound of bodyweight per day.
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Specific fats can be good for you. Mono and polyunsaturated fats are associated with cardiovascular health. Research shows that strength-trained women use fat differently than men. Women actually burn fat more readily than men. While many people emphasize high carb diets for athletes, if you strength train you should actually focus on quality protein and healthy fat consumption. The heavier the weights you are lifting, the more pressure you put on your joints and healthy fats are critical to joint health. Healthy fat sources include salmon, nuts, seeds and avocados.
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Even though protein and healthy fats are more important for strength trainers, you still need your carbs. Carbs help to replenish your glycogen levels. When you focus on eating carbs, try to focus on the slow-digesting carbs like whole grains (brown rice, oatmeal, whole-wheat bread), legumes, sweet potatoes, and fruit.
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Fuel your body before working out. Ingesting a combination of protein and carbs before and after your workout can help you increase your muscle mass and strength. The protein helps provide your muscles with amino acids to work with and the carbs give your body fuel during the workout.
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Don't let yourself get dehydrated. When you're at the gym it's easier to drink water because you are working your body so you are going to get thirsty. How does your water intake look outside of the gym? Make sure to drink plenty of water throughout the day whether you are active that day or not, water is important.
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All of these tips will help you in your fitness journey in order to succeed.