Nutrition plays a huge role in how you feel, especially when you exercise. Whether you are going for a walk or about to do an hour of weight training, nutrition will completely change the experience for you. Knowing how to fuel and recover is very important.
Many people just associate nutrition with weight. While it will impact your weight, it has a much more important role in your body. The right nutrition can help your mental health, improve your mood, boost your confidence, give you energy, improve your athletic performance, help you recover from your workouts quicker, build lean muscle, and much more.
If you have the wrong diet, then you will find that your mood is lower, you are more stressed, you are lethargic, and you don’t recover from your exercise. This is not a good place to be.
To help you on your journey, here is some information on how to fuel and recover properly from exercise using proper nutrition.
#1 Hydrate
Water is one of the most important things to consider in your life. Humans are mostly made up of water, and you will be negatively impacted without the right amount in your system. Drinking the right amount of water every day is important to your survival, and even more so if you are participating in exercise, as you will lose more water as you sweat.
Water in general helps your body to function as it should, help your immune system, lubricate your joints, regulate your temperature, and much more. Enough water will also help you sleep better, and improve cognitive function.
This then translates into exercise, as you need all of the above to function, and even more of it to help you have the energy and functionality to push yourself to exercise, and properly recover.
You excrete more water when you exercise with intensity, so your levels need to be replenished much more often. Water will also keep your joints healthy and mobile, and give you the energy you need to move. It is recommended that on average, men should drink 3.7 liters of fluids, and 2.7 liters for women per day.
#2 Macronutrients
Macronutrients, also known as macros, are carbohydrates, proteins and fats. A good diet should be made up of these three components, along with others, to ensure you are fueling your body correctly. Every human being needs a good amount of these food groups to function.
Carbohydrates help your body to function and support your body through exercise and recovery, as they fuel your body with glucose and convert it into energy. Proteins are made up of amino acids, which are known as building blocks for muscle and bone to build and repair. They are used as an energy source, support your brain function, and help in the making of hormonal enzymes.
Fats are an important food group that helps your body in several ways, including the absorption of vital nutrients, the growth of your cells, cholesterol level management, protection of organs, hormonal function, and much more.
Carbohydrates and fats are often avoided, due to getting a bad name in the fitness industry. Many people will eat a diet that avoids them or severely limits them. However, without them in your diet, you will not have the mobility, functionality, or energy to exercise.
You will not properly furl and recover, your muscles won’t grow and you will be extremely tired as your body will not have the resources to recover. You should always ensure that you have a good portion of each macronutrient in your diet to sustain a healthy and active lifestyle.
#3 Micronutrients
Micronutrients is an umbrella term used for the minerals and vitamins that you consume. They are a major food group and a vital one to lead a thriving life. They are also vital to fuel and recover from exercise.
Micronutrients are an important way for your body to receive support for your major organs, immune system, blood health, bone health and more.
It also helps support your growth, fluid balance, and much more. Unfortunately, if you live off a very processed diet, then it is likely that you will be lacking in the vital minerals and vitamins that your body needs to function. This can lead to lots of issues, especially in terms of energy and recovery when it comes to working out.
Vitamins and minerals can be consumed in several ways. By eating a healthy diet and consuming a wide range of fruits and vegetables, you will be able to give your body what it needs. You can also support your diet with an IV infusion, especially if you have deficiencies or you have high athletic goals.
Nutrition is an important part of being a human being, especially if you are exercising, as it will significantly impact your motivation to exercise, your energy to move, and your recovery.
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