Nutrition plays a key role when it comes to fitness and working out. The rule "it's 80% of what you do in the kitchen and 20% what you do in the gym" is something to live by through your fitness. Wellness and fitness influencer Juanita Khumalo agrees.
How important is nutrition when it comes to weight loss and fitness?
You can exercise as much as you want but you cannot out-train a bad diet. Realistically speaking, no one eats healthy 100% of the time, therefore do not forget to also subscribe to the 80/20 rule of eating. This includes eating nutrient-dense foods 80% of the time, and for the remainder indulging what you love.
Is it important to eat before workouts?
It's not; it all depends on your preference and energy levels.
Below are several pre-workout snacks ideas:
- A fruit (apple or banana)
- Peanut butter with toast
- Protein workout shake
- Mixed peanuts and dried fruit
- Granola bar
- Rice cake with peanut butter or tuna
- Boiled eggs
- Greek yogurt and berries
- Fruits smoothie
Why is it important to eat after your workout?
It's important to fuel up your body and to replenish the glycogen used up during your exercise. When you don't eat after exercise, you may suffer from fatigue. Try to eat or snack on something that has protein and complex carbs that break down slowly. Healthy complex carbs include brown rice, quinoa and whole wheat bread. Healthy protein includes eggs or fish such as trout or salmon.
How does nutrition affect the results of your workout, depending on your goals?
Nutrition impacts how your body recovers. For example, protein repairs the tissue damaged during your workout, and it helps to build new muscle fibres. Carbs are important as they provide your muscles with the energy needed to perform your workout. Micronutrients (vitamins and minerals) also play a key role when it comes to affecting the results of your workouts. Vitamins and minerals provide your body with energy and assists with muscle contraction.
NUTRITION TIPS:
1. Don't keep junk food in the house.
2. Eat a diet which includes all three macronutrients (healthy carbs, protein and fats) and micronutrients (vitamins and minerals).
3. Avoid drinking your calories and rather choose to eat them.
4. Do your shopping with a grocery list.
5. Drink enough water, set reminders to drink water or download apps which monitor your water intake.
6. Bake and roast your food rather than frying it.
7. Cut down on the amount of condiments you use in your food, they are high in hidden calories.
8. Eat from a smaller plate, it helps with portion control.
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