Getting to the gym in the first place is an accomplishment in and of itself. What’s disappointing is that many people don’t know how to eat a proper diet and aren’t getting the best results that they could. Very few people have a healthy enough diet that they wouldn’t benefit from some sport supplements to enhance their results. This includes everything from pre-workout energy supplements, to post-workout snacks and shakes, to daily vitamins, and various vitamin and mineral supplementation. With all the information out there, it can be hard to make heads or tails of what you need and how much of it. We’ll review some components of a healthy diet and then touch on some considerations for how to supplement.
Proteins are made up of amino acids, which are the building blocks of life. Pretty much regardless of your workout goals, you need to be ingesting a lot of protein. Amounts vary based on your goals, body size and type, and activity levels, but are likely somewhere between .5 and 1.0 grams per pound of lean body mass.
There are lots of sources of lean protein, such as chicken and lots of types of fish. Even less lean meats, like beef and pork, are important components of your diet as they contain healthy fats. Every meal you eat should contain a good amount of protein, as this will help fuel your muscles as well as keep you feeling full for longer.
The bulk of your meal should be vegetables. You should eat a variety of colors and types, as each contain a different combination of essential vitamins and minerals that your body needs to stay healthy. Ideally, you should eat these without any heavy sauces or anything like that, as there can be a lot of hidden ingredients and calories in those. Eating them sautéed or steamed is your best bet and you can always put some herbs and spices on them to increase the flavor.
Many people tend to avoid fats but those people are making a mistake. Healthy fats such as olive and coconut oils, avocado, and nuts, provide essential nutrients to your body and help keep you full so that you don’t snack or over eat foods that are bad for you. Of course, these should be eaten in moderation, but they are an important component, nonetheless.
Pre- and Post-Workout Snacks
It’s important to fuel your muscles before your workout and then feed them again afterward to ensure that you can work out as hard as possible and then see the best results possible. Many people make the mistake of not eating enough and not giving their muscles what they need to grow. Eating a small snack a couple of hours before the gym can help give you energy for your workout. This could be something like a banana with peanut butter or cottage cheese and wheat germ. Afterward you’ll want something like chocolate milk or chicken and broccoli to get some protein and vegetables into your body.
Another important consideration is having enough energy and mental alertness and focus to complete your workout. Sport supplements like BSN’s Hyper FX (Read the In-Depth Hyper FX Review for more) can be very beneficial at increasing energy levels, focus and mental alertness, endurance, power, and fat-burning capabilities. This is a powerful concentrate with a propriety blend of ingredients made specifically to enhance your workout in the aforementioned areas. It can be a great way to boost workouts.
Additionally, a protein shake after a workout is a great way to start replenishing your body. Protein powders can be purchased in stores or online and can be mixed with water or milk or even mixed in a blender for a thicker treat. Flavors vary so there’s something for everything. These usually have a variety of vitamins and minerals, as well, so you’ll be supplementing your diet well.
With pre-workout supplements, especially, but just with a healthy diet, overall, it’s important to ingest plenty of fluids, water, in particular. You’ll want to drink as close to 8 full cups of the liquid each day to flush your system and remove toxins and impurities, prevent dehydration, and keep your bodies working to the best of their ability. If you prefer, you can always infuse your water with something like lemons, oranges, or cucumbers, to add a little bit of flavor and taste to it.
Regardless of your reasons for working out, it’s important to make sure that your diet is in order so that you aren’t wasting your work outs. You’ll get better results if you fuel properly before and after your workout in addition to throughout the rest of the day. Getting a variety of proteins, vegetables, healthy fats, water, and sport supplements will ensure you get the results you want.
When you are ready to get started supplementing your workout, get started here with one of the top sports supplement.