Consider your body as a vehicle and food as fuel. Better fuel quality always drives the vehicle more efficiently and smoothly. While seeking excellence, every fitness freak nowadays has a diet plan. It can be easily customised according to your needs and goals. Fitness is not about maintaining calories. Despite calorie tracking, the total daily intake of protein, carbohydrates, and fats needs to be tracked. Along with these nutrients, proper mineral and vitamin intake is required for maximum results. By understanding the scope of different nutrients, you can achieve peak performance and a speedy recovery in your fitness journey. MacronutrientsMacro means something on a larger scale. Our body needs these nutrients frequently to achieve desired fitness goals. Primary macronutrients are Proteins, Carbohydrates, and Fats. Each has a different scope, and the proper proportion of these macronutrients can be set according to your desired fitness goals.Here is a detailed breakdown of these macronutrients:
Protein helps us grow muscles properly. It is made up of amino acids, the chemical building blocks of the human body. Protein helps athletes repair and provide growth to their muscle fibres. The proper protein intake is 1-2 grams per kilogram of your body weight. You can set this protein intake according to weight, height, age, and goal.
Primary protein sources include eggs, chicken, fish, meat, dairy products, seeds and nuts, low-fat milk and cheese. Carbohydrates provide energy to all the cells in our body. Proper carbohydrate intake is essential for fueling the major body organs, such as the kidneys, brain, heart, and central nervous system. A diet plan on low carbs may lead to mental sickness, headaches, improper digestion, and weakness in the overall body.
Carbohydrates can be found in rice, wheat, barley, beans, nuts, sweet potatoes, and corn. Fats make us feel full and help us absorb fat-soluble minerals, including Vitamins A, D, and E. We take these minerals through our food daily, so our body always seeks proper fat intake for better absorption. Fat also adds flavour to food and vanishes the dry taste of the food.
Primary fat sources are cheese, butter, cream, etc. MicronutrientsUnlike macronutrients, our body needs micronutrients but in a small amount. They are essential in developing the body, specifically skin, hair, etc. Micronutrients include minerals and vitamins necessary for overall fitness. For example, we need vitamin D to maintain our bone health and iron for the proper oxygen transportation. This adequate transportation of oxygen in the blood increases your stamina and helps you while performing athletic activities. HydradationProper hydration habits are vital for bringing nutrients to the cells. Water is always needed to absorb all the above-discussed micro and macronutrients in the body. Moreover, a proper hydration routine improves digestion and protects joints and other body organs. Another significant advantage of staying hydrated is that it helps us maintain the body’s overall temperature. Therefore, always carry a water bottle to work and the gym, especially in summer. Always drink water before, in between, and after your workout so that your body regenerates all the minerals wasted while sweating in the gym. Timing and Composition of MealAlways consider high-carb plus high-protein meals in the morning for an energetic start to the day. Pre- and post-workout meals must be taken on time. Take your pre-workout half an hour before the workout and post-workout meal within an hour of exercise. This will help you achieve the maximum out of your fitness routine. Personal Diet PlanYou can customise your diet according to your taste and fitness goals. However, for the exact proportion, consult a nutritionist. He will help you by providing the best diet plan in proper proportions according to your taste. You can also do it yourself by getting your body’s BMI. You can calculate your BMI easily from different websites or fitness centres, and after accessing it, you can count your calorie requirements. The most crucial part is maintaining the proper proportion of your diet’s micronutrients, macronutrients, and fats. Healthy Habits to Promote Peak PerformanceAlong with managing proper proportions of macronutrients, micronutrients, and fats in your fitness journey, one important thing to remember is that if you’re a smoker, stop instantly or switch to a 95% safer alternative. Disposable vapes such as the Hayati Pro Ultra 15000 puffs can do the job. Moreover, proper weight training should be performed 5 times a week, followed by an 8-hour schedule and low screen time is also recommended.Summing Up! Achieving peak performance in your fitness journey is not easy, but it can be done if your diet plan contains the proper proportion of significant nutrients and hydration. Proteins are essential for muscle building, carbohydrates provide energy throughout the day, and fats are necessary for absorbing essential fat-soluble minerals. We’ve also discussed the best times to consume these nutrients. Follow this detailed guide for second-to-none results in your fitness journey and achieve peak performance and speedy recovery by eating a balanced diet starting today!
