If you are interested in maintaining an excellent figure, then you are probably aware that there are two important things: physical exercise and a healthy diet. Physical exercise can help you develop muscular mass and have healthy joints, but it is never enough to stay in shape. You also require a healthy diet, in order to boost your fitness levels and achieve the much-desired weight loss goals. As we understand how important is to maintain a healthy diet, we have gathered top diet tips for you to follow.
#1 Eat foods with anti-inflammatory properties
When you work out, your muscles have to go through a lot of tension, as well as the joints. At first, inflammation appears as a natural response, due to the constant physical training. With the passing of time, it is possible that you will begin to suffer from inflammatory conditions, including different types of arthritis. Physical exercise, as well as a diet based on anti-inflammatory foods, can help you avoid such health problems on the long run. Top choices for such foods include blueberries, green leafy veggies, celery, beets, and pineapple.
#2 Seek out more joint-friendly foods
Physical training takes a lot of toll on the joints, due to the pressure and additional wear & tear. To protect yourself from degenerative conditions, such as rheumatoid arthritis and osteoarthritis, it might be a good idea to include more joint-friendly foods in your daily diet. In this way, you will reduce the risk of discomforting symptoms, such as pain and stiffness, which might interfere with your training. Joint-friendly foods include apples, nuts & seeds, salmon, onions, ginger, and basil.
#3 Eat a breakfast that is rich in proteins
As a fitness fanatic, one of the first things you do not in the morning is engaged in physical training. However, after such a session, it is recommended to choose a breakfast that is rich in proteins, as this will help you recover from the training and also support the rebuilding of muscles. Moreover, protein-rich breakfasts will help you stay full for a longer period, reducing the risk of cravings. Among the most recommended breakfast choices, there are omelets, fruit & yogurt and protein shakes.
#4 Never skip a meal
While this may sound like the obvious thing to do, it is always important to eat three main meals in a day. This is especially valid if you work out on a regular basis, as you need proper fuel to engage in intense physical training. No matter how busy you may be, do not skip meals. Imagine being hungry while you work out or feeling like you are about to faint, due to the lack of energy – do you want for this to happen? Always stick to a strict meal schedule, and you will have enough energy for your workouts.
#5 To best recover, eat half an hour after your workout
As it was already mentioned above, each training session places a lot of stress on the body. Both muscles and joints need help to recover and to eat half an hour after the workout is an excellent idea. It is recommended that you consume proteins, carbs or both, to aid recovery. Do not be quick to choose protein or carb-rich snacks, but rather concentrate on having a healthy meal, with chicken and veggies on the side.
#6 A packed lunch can prevent you from unhealthy eating
The night before, take a couple of minutes and prepare your lunch for next day. It does not have to be anything complicated; you can simply pack a sandwich, using the leftovers from lunch. You can prepare your lunch in the morning as well, but make sure that you have the time and do not skip out on that. Without a packed lunch, you might be tempted to give in to unnecessary temptations and even resort to junk or fast food. Plan ahead and choose only healthy lunches, as these will provide you with the energy you need.
#7 Visit the local farmers’ markets
In today’s modern world, it has become increasingly difficult to find organic vegetables and fruits. If you are interested in fresh produce, the best place to find it is at the local farmers’ market. There, you can purchase everything you need to prepare yourself a delicious, fresh salad, not to mention you can find plenty of fruits to give you energy for your workouts. In such a place, you will make healthier choices than at the supermarket, where there are plenty of unhealthy temptations to come across.
#8 No more temptations at home
We all have that shelf which is filled with temptations, including sweets, junk food, and other similar items. If you are really serious about working out, you need to throw away any temptations. Clean your shelves and replace these unhealthy products with their healthy alternative. Always prefer fresh fruits and vegetables to products that come in a box, as these are filled with additives and other potentially harmful substances.
#9 Say yes to water, no to energy drinks
While the ads for energy drinks might state that these are the beverages you need for a complete workout, this is not always the case. It has been revealed that many of these energy drinks are high in sugar, thus delivering empty calories to the body. Water remains the best alternative to any other beverage out there, helping you stay hydrated at all times.
#10 Watch out for the size of your portions
Just because you are working out all the time, this does not mean you should eat huge portions of everything. Instead, analyze your plate and make sure that it includes all the food groups you need, as well as the quantities for each. The portion size has to be adapted to your individual needs, so that you get the energy you need, without taking in too many calories.
These are a couple of diet tips, destined to help all of you fitness fanatics out there. As you have seen, these are pretty straightforward and easy to follow, complementing your workout routine. To ensure that your joints stay healthy, you can also consider taking professional supplements, such as JointFlex. This joint health product will help your joints stay lubricated, reducing the risk of inflammation, pain, and stiffness.