Excerpt from article by Jodi on ChickSwagger
“I just ran for 3 miles, now I can have anything I want to eat!”
Hmm, I think we have all felt at one point that we “deserved” a treat because we workout. But…you can’t out-exercise a bad diet.
First off let me say that I love seeing exercise and fitness being promoted more and more in society. Yet, that isn’t enough. What we put into our bodies does count. Think before you eat. Check your portions. Know what you are eating. A calorie isn’t a calorie - a 100 calorie apple will treat your body different than a 100 calorie chocolate bar. Take care of your fitness, but also – and even more importantly – take care of your nutrition.
What should I eat? How much? Very common questions…….let’s try and break it down a bit….
Fruits and Vegetables: YES!!! Eat! Eat! Green veggies are great and give you body plenty of the nutrients it needs. So eat away!!
Fats: Fats are used as the last source of energy and give you the extra boost when your body has already metabolized the carbs and proteins for energy. So, don’t be afraid of fats, just choose the right ones. Avocados, almonds, peanuts and flaxseed oil are healthy options.
Carbohydrates: If I could make one recommendation in the carb department, it would be to switch all your carbs to whole wheat and whole grain. White carbs, or bleached flour, are purely simple carbs (high in sugar). As a result they will raise your blood-insulin levels.
Protein: Protein is a part of every cell in your body, and no other nutrient plays as many different roles in keeping you alive and healthy. Protein is important for growth and repair of your muscles, bones, skin, ligaments and other tissues. Your body can use protein for energy, if needed, but it’s best to eat carbs for that purpose. The easiest ways to get protein are from meat, dairy, and legumes. The average person should get 15% of their calories from protein, depending on activity level.
Beverages: Many people tend to forget that beverages count too! Calories from drinks can add up and add up fast. So pay attention to what you are drinking. Shoot for water, water, water.
So, if you take one thing from me today……remember proper nutrition can make or break your fitness goals and should never be taken for granted….you can’t out-train a bad diet.
To check out the complete article (and you should), visit ChickSwagger.
Cheers Eights & Weights!
Photo credit: AuthorityNutrition.com