Balance diet & exercise for a healthy life those are the only two miracle cures you need. You can’t do one without the other and still expect to see results.
Whether you want to reduce the risk of chronic diseases or achieve your fitness goals, you need to stop and think before you take a bite.
There are a handful of diets out there, but the most important thing is that you choose one that’ll go hand in hand with your workout in order to get the best results.
Diet For HIIT Workouts
High-intensity interval training (HIIT) is basically a repetition of brief but intense exercises. It has taken the fitness world by storm, and it appears it’s here to stay, as it only grows more popular.
This is mainly due to the fast and noticeable results the workout is supposed to deliver in a short period of time, which is perfect for busy people.
The best foods to have if you’re into HIIT workouts are whole grains, fruits, vegetables and lean proteins.
Lots of water is also necessary to keep your body hydrated. Because of the intensity of the workout, drinking a high amount of water and a piece of protein about 3 hours before your session is a must, plus a snack high in carbohydrates one hour prior.
The same combination of protein + carbohydrates applies for when the workout is done.
Diet For Aerobic Exercises
Aerobics is all about movement, such as walking, running, dancing and step classes. People who practise regular aerobic activities, half of the calories burnt will come from carbohydrates, 20% from protein and 30% from fat.
It makes sense when you think that carbohydrates are the ones that provide the energy.
Because of this, diets for aerobic exercises should be high in carbohydrates (the right kind, though – avoid processed sugars and too much grains) eaten with other foods that take longer to break down, supplying energy for a longer period of time, such as protein.
To prepare for an aerobic workout, you can eat a high carb snack 24 hours prior, paired with protein. During the workout, consider drinking a sports drink every now and then, to get you hydrated. When the workout is over, have another high carb and protein snack.
Diet For Anaerobic Exercises
Anaerobic exercises are those short moments when you push your body to the limit and it reaches its maximum capacity. As you can’t maintain your body in an anaerobic state for too long, the workouts consist in a series of repetitions with minimal rest in between.
Just like aerobic exercises, your body gets most of the calories it needs from carbohydrates. That’s why carbs are the focus of your diet if you like anaerobic workouts.
Anaerobic workouts are fast paced sprints, which means your body needs a shock of fuel just as fast. That’s why before, during and after a workout, make sure you’ve had a high amount of carbs, such as snack bars.
Try to stay away from too much fibre, fat and protein, as they can be quite heavy on your stomach, blocking access to the energy your body needs. A good pre-workout meal could be yoghurt, turkey sandwich and a banana.
Diet For Flexibility
When your body is flexible, you’re able to achieve an extended range of motion, your joints are lubricated and work perfectly, and your mind feels liberated.
Lack of flexibility is a major fitness issue many adults face, especially seniors. Thankfully there are a lot of practises that target this issue, such as yoga and pilates.
There are a number of foods that you can pair to your flexibility workout that’ll specifically aid your joints, muscles and tendons. First of all, fruits and veggies are a must. They are high in natural carbohydrates, vitamins, minerals and overall nutritional.
Sesame seeds are also considered great for bones and flexibility, as they are high in calcium and easy to digest.
Other foods include chia seeds, ginger (which stimulates blood circulation and improves digestion), turmeric (anti-inflammatory) and seaweed (high in protein, potassium, calcium and natural sodium, which support connective tissue).
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Ben is a freelance journalist and copywriter with a passion for nutrition, fitness, wellness and all the things that keep us healthy, happy and around for a long time. You can follow Ben on Twitter.