Nowadays the tendency of doing fitness is still continuing to grow. A lot of people have an idea of staying active and going to the gym after a busy workday. But, unfortunately, despite going to the gym, plenty of people still don’t have any progress neither in weight loss/muscles gain nor in their athletic performance. Some of them even get injured.

Before I heard several colleagues complaining that they’d been going to the gym for 6 months but still benching 70 kg with 0 progress. Some of them even said that going to the gym is a waste of time unless and it’s impossible to combine 5/2 work schedules with good performance in the gym and body transformation unless you are a personal trainer or professional athlete.

Well, there’s a very easy explanation of this problem. Training like an athlete is one thing, but what about nutrition?

Nutrition is important for all bodies. It plays a crucial role in the lives of all human beings, no matter whether you’re a competing athlete, fitness enthusiast, or just a person who’s not involved in any physical activities. Your health depends on proper nutrition.

In the fitness world, nutrition has an immediate and direct impact on your results and muscles’ recovery. So, what is called proper nutrition?

There are two basic rules for proper nutrition, which you should know:

1. Get your calories needs in point

2. Consume right foods to fuel your body right

For a better and easier understanding, you can compare your body with a vehicle. The right type of gas can help it go further and faster, whereas the wrong type might cause a breakdown. It’s the same in fitness. Eating the right foods means that you get the right number of macros - proteins, fats, carbs - and vitamins. This will help you to recover faster in between training sessions, allow you to perform better, and reduce the risk of injury and illness.

Foods for fuel and exercise

As it was mentioned before, proper nutrition is getting the right number of macros. But what are macros?

Macros can be divided into three groups:

1. Carbohydrates

The main role of carbohydrates (or carbs) in physical activity is to provide energy. During the digestion process, all carbs are broken down into sugar (glucose), which’s the body’s main source of energy. The body stores carbohydrates in the muscles and liver as glycogen and use it as a source of fuel during physical activities. Or when you get too many calories, excess carbs are stored as fat. So, the amount of carbs you should consume daily mostly depends on your everyday activity. A simple example of “good” carbs is oats, vegetables, whole wheat bread and noodles, legumes, brown rice, sweet potatoes, quinoa, pulses, buckwheat, Greek yogurts, bananas, apples etc.

2. Proteins

Protein is one of the most important in athletic performance as can boost glycogen storage, reduce muscle soreness, and help you with muscle repair. Despite that, it’s not a preferred energy source, since it’s not stored in the body as a protein. It is broken down into amino acids and used to build, maintain, and repair almost every part of your body. A simple example of “good” proteins is eggs, chicken breast, low-fat beef, broccoli, tuna, whey protein supplements, shrimps, all types of fish, peanuts etc.

3. Fats

Fat is essential for the body in small amounts, but it’s also high in calories. You should track what type of fat you consume on a daily basis. A simple example of “good” fats is avocado, whole eggs, dark chocolate, nuts, olive oil, etc.

Water and sporting performance

As everybody knows from school years, up to 60% of the human body consists of water. Water is a source of life for all human beings, so everybody should drink water on a daily basis. Especially, people involved in different kinds of physical activities. Dehydration can impair athletic performance, so drinking plenty of fluids before, during, and after exercise is very important.

Well-planned nutrition can bring you unbelievable results, help you improve your overall health! We only have one life! Choose a healthy one!

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