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A healthy, balanced diet provides calories and nutrition for the body to function and exercise. So what exactly is the link between exercise and healthy eating?
1. How important is breakfast to exercise?
Starting a new day with breakfast is very important, providing energy and adding sugar to the brain and muscles to work. Eating breakfast regularly is also thought to help reduce the risk of obesity, heart disease and diabetes. If you exercise, eating a healthy breakfast becomes more important because skipping breakfast can cause a feeling of lethargy and fatigue during exercise.
Choosing the right foods for breakfast is also important. Just eating a bagel or donut won't make you feel full for long, because those are simple carbohydrates.
Meanwhile, to stay hungry longer and have enough energy for exercise, eat breakfast with foods rich in protein and fiber. Here are some suggestions to help you have a healthy breakfast:
Eat whole grains, flour or oat bran in place of refined or sugary cereals for a fiber boost. Protein can be added when combining cereals with milk, yogurt or nuts. Use whole grain flour to make pancakes or waffles in place of all-purpose flour. Eat wholemeal toast with eggs or peanut butter or another protein source.
2. A healthy diet with the right carbohydrates
With a low-carb diet, carbohydrates are a substance that needs to be limited in each meal. However, when exercising, the body needs carbohydrates to perform the exercise. Normally to function, the body needs carbohydrates as its main energy. Therefore, consuming the right type of carbohydrates is very important. Processed foods or candies and sweets contain carbs in the form of simple sugars, which are not good for the body. Therefore, we need to choose foods that contain complex carbs that come from foods like vegetables, fruits, legumes and whole grains.
These complex carbs will not only provide enough energy for your body to exercise, but will also help you feel full for a long time. Complex carbs also work to stabilize and maintain blood sugar, most importantly, they provide a variety of vitamins and minerals for the body to function properly.
Một số loại carbohydrate phù hợp sử dụng trong chế độ ăn lành mạnh
3. Eat healthy with protein meals and snacks
To maintain daily activities and growth, the body needs protein. Besides, protein is also essential to strengthen muscles during exercise. When the body is deprived of carbohydrates, protein is the source of energy for the body, but protein cannot be used during exercise.
According to recommendations, adults need a daily protein intake of about 0.8 grams/kg body weight. For the elderly, people who practice exercise and sports, the need for protein may be higher.
In foods, protein can come from poultry (chicken), red meat (beef, lamb), fish (salmon, tuna), milk and dairy products (yogurt), legumes and eggs.
A healthy diet for the body is to provide protein from lean meat, while limiting trans fats, saturated fats, red meat and processed meats.
4. A healthy diet is about increasing the amount of fruits and vegetables
Fruits and vegetables are foods that are rich in natural fiber, vitamins, minerals and other compounds that the body needs to function properly. They are also low in calories and fat.
According to the recommendations of the United States Department of Agriculture, to have a healthy diet need to eat vegetables and fruits as much as possible with the amount equivalent to half a plate in each meal. Besides, it is also necessary to eat a variety of vegetables and fruits of different colors to provide the body with a full range of vitamins, minerals and antioxidants.
For a variety of fruits and vegetables to eat, try new varieties when you go to the market or supermarket. For snacks, bring dried fruit with you when you exercise and have raw vegetables on hand in the fridge.
5. Eat healthy with healthy fats
Unsaturated fats can help reduce inflammation and provide calories for the body. When exercising, fat and many stored substances in the body are burned to provide energy for stretching exercises. However, adding healthy unsaturated fats can help provide essential fatty acids and calories to stay active.
For a healthy diet with unsaturated fats, include the following foods in your meals: nuts, seeds, avocados, olives, vegetable oils.
Một số loai chất béo sử dụng trong chế độ ăn lành mạnh cho người tập luyện
6. Refuel your body before exercise
What to eat before and after exercise is very important, especially when you are trying to lose weight. Before a workout, a small snack that provides a well-balanced carbohydrate and protein value can help fuel the body.
Here are some foods to help fuel the body before exercise:
Bananas: Two important minerals needed by the body in bananas are potassium and magnesium. In addition, the natural sugar in bananas also helps the body to exercise. Eating bananas with peanut butter helps to increase protein for the body. Oranges, grapes and berries: Oranges, grapes, and berries are a rich source of vitamins, minerals, and water. They are easily absorbed in the intestinal tract and quickly provide the body with energy for exercise while ensuring enough water. These fruits can be combined with yogurt to provide more protein. Nuts: The heart-healthy fats come from nuts. It is also a good source of protein and other essential nutrients. They can also provide sustained energy for prolonged exercise. Eating with fruit, soy sauce and nuts provides the body with a dose of carbohydrates to function. However, because they are rich in fat, nuts can slow down digestion. Nut butters: Many grocery stores and supermarkets now sell peanut butters that are manufactured and processed in disposable packs and do not require refrigeration, so you can easily buy and carry them when you need them. do exercise . Paired with nut butters with fruit like apples, bananas or wholemeal bread, whole grains are a great suggestion that both provide protein and carbohydrates and are delicious.
7. Eat healthy but be careful not to cut too many calories
If you are trying to lose weight or tone your body, you will tend to cut a lot of calories in your meals, which is important but can also backfire.
If you follow the right diet to lose weight, it will not cause exhaustion. If you're feeling tired and exhausted from dieting, it could be your body's signal that your calorie intake isn't enough for exercise and activity.
As recommended by the National Heart, Lung and Blood Institute, the caloric value that should be provided for weight loss for women and men is as follows:
Women: 1,200 -1,500 calories Men: 1,500 - 1,800 calories If you're active or don't want to lose weight and stay in shape, you may need to eat more to supply your body with calories. With the desired fitness and lifestyle, each person will have their own tailored calorie needs. So, if you want to know how many calories your body needs, consult a nutritionist or doctor.
Chế ăn lành mạnh với việc cắt giảm calo phù hợp trong bữa ăn
8. A healthy and balanced diet is key
Everyone will have a different lifestyle, so always listen to your body and try to build a balanced lifestyle, choose good food and suitable for your physical and health. The following tips can help you have a healthier and more balanced diet:
Maintain a breakfast routine. Prioritize providing the body with complex carbohydrates, lean protein, healthy fats, and increasing fruits and vegetables at each meal. A healthy diet balances carbohydrates, protein, and other nutrients, keeping your body active and exercising regularly. In short, a healthy diet and exercise are closely linked. Therefore, in order to have a good health, a beautiful body, you should pay attention to a balanced combination of the two issues above to see positive effects.
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Reference source: healthline.com
