A well-balanced diet can provide you the nutrients and calories you need for fueling your everyday activities, including exercise. However, health experts like Ido Fishman will tell you that when you have to eat foods for fueling and improving your exercise performance, it is not as simple as switching to vegetables from doughnuts. It is more about learning to eat the right foods at the right time in the day. What do you need to know about it? Here is a guide that can help you.
- Kick off the day properly
Breakfast is the most important meal of the day and those who eat it regularly are known to have low risk of diabetes, obesity and heart disease. Therefore, Ido Fishman suggests that you start your day with a good meal, as it replenishes your blood sugar, which is essential for your body to power the brain and muscles.
If you plan on exercising during the day, you have to have a healthy breakfast. Otherwise, you will feel lethargic or light-headed when you are working out. Instead of carbohydrates, Ido Fishman recommends that you opt for a fiber and protein-rich breakfast that can help you stave off the hunger pangs.
- Eat the right carbohydrates
Carbohydrates are amajor source of energy for the human body. Almost 45 to 65% of your daily calories should be from carbohydrates. Ido Fishman says that this is particularly important if you plan on exercising. But, it is also necessary that you consume the right kind of carbs. This means avoiding those found in processed foods and sweets and focusing on the complex ones found in beans, fruits, vegetables and whole grains.
- Consume plenty of proteins
Your body needs protein for ensuring healthy growth and repair. As per Ido Fishman, protein can also help you get the most out of your workout because it is necessary for building and repairing muscles. If you are low on carbs, proteins can give you the energy you need. This can come from red meat like lamb and beef, dairy like yogurt and milk, eggs, poultry like turkey and chicken and fish like tuna and salmon.
- Increase your fruit and vegetable consumption
A human body needs vitamins, natural fibers, minerals and other compounds to function and fruits and vegetables can provide you these in great quantity. The best part is that they are low on fat and calories. Ido Fishman recommends that you fill half of your plate every meal with fruits and vegetables. It is a good idea to go with different colors in your fruits and vegetables, as this will allow you to get the complete range of minerals, vitamins and antioxidants you need.
- Go with healthy fats
It is a fact that fat provides you the fuel you need for aerobic exercise. Your body probably has plenty of fat stored up for ensuring long workouts. Nonetheless, Ido Fishman suggests that you consume some unsaturated fats because this can provide the calories and essential fatty acids needed to keep you moving. They are also helpful in reducing inflammation. Some of the healthy options you can explore, include olives, seeds, avocados, nuts and oils like olive oil.
- Don’t reduce too many calories
When you are trying to tone your body or lose weight, it is very tempting to reduce a substantial number of calories from your diet. While cutting calories is necessary to achieve weight loss, there is a possibility that you may go too far. According to Ido Fishman, weight loss diets should not leave you feeling ill, or exhausted. You need to get enough calories for achieving good fitness and health.
Once you adopt an active lifestyle, Ido Fishman says that you will discover what foods provide you with the most energy and the ones that can have negative effects. The key is to pay attention and listen to your body, so you can balance between what is good for you and what feels right.
