Shari Duncan

NUTRITION: for Optimal Success

by on Jan.17, 2010, under General HEALTH, General Nutrition, Weight Loss

Just because you work out does not mean you can eat whatever you want. … that is if you want optimum results.

Here are 10 basic tips that will not only help with muscle building and fat burning from your training but will also provide a boost of energy throughout the day.

Exercise and Nutrition: Partnership for Success

Exercise and Nutrition: Partnership for Success

1.      EAT six meals a day.

Researchers and nutrition experts advise active people to eat frequently (about every 3 hours) to accelerate the metabolism and maintain steady energy levels throughout the day.

2.      COMBINE carbohydrates AND protein at every meal.

A simple fact: Our bodies work most efficiently with a balance of carbohydrates and protein.  Protein is essential for building healthy and maintaining a strong immune system. Protein paired with a nutritious carbohydrate has been shown to reduce appetite as proteins make you feel fuller longer.

3.      CHOOSE appropriate portions.

Portion size is important to weight management.  Use a common sense approach, such as using the palm of your hand or clenched fist to gauge portions for foods.

4.       PLAN meals ahead of time.

Fix meals in advance and pre-package or freeze them. It is important to plan ahead and shop at least once a week.  If you forget, you run out of “good” food and will be tempted to cheat or make impulsive and not so healthy choices.  Experiment with different recipes and seasonings and try new foods to add variety.

5.      STORE  food in reusable containers.

Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food.  Having your pre-planned and prepared meals with you throughout your hectic day will keep you on track.

6.      DRINK 10 glasses of water daily.

Drink at least one glass of water with each of your 6 meals and 4 more throughout the day.  If you indulge in soda, coffee or tea, strive to consume even more water to compensate for the diuretic effect of these beverages.

7.      PROTEIN within 30 minutes of exercise.

Your muscles are primed for nutrients immediately after an intense workout, but within 2 hours, the body’s ability to refuel decreases.  Taken within 30 minutes of your workout, a high-quality protein helps to refuel and build muscle.

8.      SUPPLEMENT with high quality products.

Supplements can help make up for any nutritional deficiencies and enhance performance.

9.       Define your GOALS and your reason to succeed.

Research shows that those who are successful in transforming their bodies are motivated by an emotional trigger that helps them clarify their reasons for making that change.  Consider your “emotional trigger” and use it to stay committed to your nutrition program.

10.     CONSISTENCY, not perfection.

There will always be a meal or special event that offers foods not on your recommended food list.  When you get off track, don’t allow it to slow your progress. Enjoy the divergence, recommit to your goal and then get right back on track with your very next meal.

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