Part 1:
You are training hard everyday with your workout programme to reach that ultimate fitness and lose fat.
You will sweat, and some days you will feel sore muscles, tiredness before or after workouts.
While doing this is critical to your ultimate success, it is not enough without a specific diet to support your training.
What you eat before, during and after training is critical and it affects how well you perform.
The right diet will support your training programme and keep you in good health.
This article provides some of the basic nutrition needs that will supplement your body and keep you in good shape.
Here is a list of the most important nutrients you need.
- Protein
Protein is the most important component of every cell in the body, as it is a building block of bones, muscle, tissue, skin and blood. It is necessary for the proper growth and function of the human body, our bodies use protein to build and repair muscle and tissue. Below are some of the foods that are rich in protein:
- Chicken breast, fish ( tuna, salmon), lean beef, low fat cheese
- Eggs ( egg white), beans, nuts and seeds (pumpkin, squash)
- Iron
Iron is an essential mineral in our body used to transport oxygen to all parts of the body, a lack of iron causes weakness and fatigue ( Anemia). It serves as important component for optimal mental function to influence exercise and the conversion of blood sugar to energy.
Here are some of the high Iron foods:
- Liver, squash and pumpkin seeds
- Beef and lamb, nuts (hazelnuts, peanuts,cashew)
- Milk, spinach
- Fiber
Fiber is a dietary nutrient required for proper digestion of foods. It helps moving food efficiently in your body, digestive problems, controls blood sugar levels and lowers cholesterol. Fiber is found in the following foods:
- Corn, bran cereal, seed bread, muesli, oats
- Cauliflower, broccoli, cabbage, lettuce
- Avocado, peas, apple
- Calcium
Bones play many roles in the body.
They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass. The body cannot produce calcium; therefore, it must be absorbed through food. Good sources of calcium include:
- Dairy products—low fat or nonfat milk, cheese, and yogurt
- Canned fish, broccoli, green peas
- Peanut butter
- Vitamin D
Vitamin D is an essential vitamin required by the body for the proper absorption of calcium, bone development, control of cell growth. It improves muscle function, control appetite and improve fat-loss efforts. Inadequate levels of vitamin D can lead to a weakened immune system, poor hair growth, and a condition of weakened muscles and bones. Vitamin D can be found in the following:
- Tuna fish, Trout fish
- Mushrooms, cod liver oil, hard boiled eggs
- Extra lean ham
Excessive comsumption of all of the above nutrients and vitamins can lead to certain health deficiencies, it is advisable to seek advise or research about the optimal daily intake.
