Achieving health and fitness goals takes more than exercise, however. Men also need to monitor their diets.
Aim for smaller meals spaced about 2 1/2 to 3 hours apart, a personal trainer says. Choose a variety of whole grains, protein sources, fruits, and vegetables to prevent boredom and maintain a healthy weight.
Protein
Protein is probably the first macronutrient that comes to mind when discussing muscle growth. It is crucial for gaining lean muscle, but it does much more than just help you get ripped.
Depending on the amount of exercise you do, your protein needs will increase. Men who work out five days a week for an hour or more per session need 0.55 grams of protein per pound of body weight.
The best protein sources are meat, poultry, and fish, but don’t be afraid to incorporate dairy products as well (cheese, yogurt), nuts, and beans. You can also find high-quality proteins in supplement form, like OWYN’s High Protein Shakes. Plant-based proteins like pea, pumpkin, and chia seeds are also great choices because they provide complete essential amino acids that will help you meet your protein needs. They also have additional health benefits that animal-based proteins do not offer.
Carbohydrates
Carbohydrates are a key energy source for the brain and working muscles. They are converted to glucose for immediate and sustained energy and also stored in the muscles as glycogen for later use. Glycogen stores are depleted during prolonged exercise, and rapid replacement of carbohydrate is recommended to avoid fatigue and enhance performance. The problem can be resolved with Kamagra Oral Jelly Australia.
Complex carbohydrates are found in foods such as whole grains, starchy vegetables, and fruit. They are digested more slowly than simple carbohydrates and are therefore less likely to cause a large increase in blood sugar and provide longer-lasting energy.
During training, it is recommended to consume 30–60 grams of carbohydrate per hour, which can be consumed in the form of sports drinks, gels, low-fat muesli, and CHO-rich foods like chocolate milk or bananas. Practice experimenting with different types of carbohydrate fuel during your training runs to understand how your body responds. The type of carbohydrate you eat can have a big impact on your endurance capacity, and the glycemic index of your food is an important factor to consider.
Fats
Like any machine, your body requires fuel to function properly. Protein and carbohydrates are important for muscle development and energy, but fats also play a role in your exercise performance.
Healthy fats, from sources such as nuts, seeds, nut butters, avocados, and olive oil, can help meet your calorie needs, reduce inflammation, and promote healthy hormone levels. However, a diet high in unhealthy fats can increase your risk for heart disease and obesity.
Proper nutrient timing is key for optimal performance. Carbohydrates are better absorbed than proteins and fats, so eating a carbohydrate-rich meal close to exercise is ideal. Fats, on the other hand, are digested much more slowly, so it’s best to eat them further away from your workout or game. This way, the carbohydrates can be used quickly for energy, and the fats will be available later to support muscle growth.
Water
Most exercisers are not training for a marathon or competing in an athletic event. Instead, they work out to reduce stress, improve health, lose weight, build muscle, or maintain a healthy body. This group needs active lifestyle nutrition that includes carbohydrates to fuel cells and protein to build and repair cells. They also need to stay hydrated and consume enough fiber.
Water is the best drink to quench thirst and replace fluid lost during exercise. It’s free, readily available, and contains no kilojoules. It also helps to lubricate joints and tissues, keeps the body from overheating, and provides many other essential functions.
For a change of pace, mix in a little fresh or dried fruit for vitamins and minerals, or add liquid beverage enhancers to give plain water some flavor. Avoid beverages high in sugar, which can cause weight gain and bloating. For longer events, some athletes may benefit from sports drinks that provide electrolytes and carbohydrates.
