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How can one forget the Independence Day rally at school? Clad in white and bearing the national flag, we marched forward, sweat dripping and legs cramping. When we thought we would collapse, teachers would arrive armed with packets of Glucon D.
That sweet, vitamin-rich powder was all we needed for an energy kick. Well, it’s just a trailer for understanding the role of nutrition in boosting your physical health; come, let’s see the whole picture!
Nutrition is how our body absorbs the essential nutrients from our food and converts them into energy. If the body does not get enough nutrition, all its functions go awry, and we end up with poor health.
Like how nutrition plays a great role in improving our immunity and preventing diseases, its role in physical fitness requires special mention.
You need energy to do something as simple as walking to the office daily. So, you can imagine how much energy an athlete, a gym-goer, or a yoga practitioner requires.
Though regular exercise is part and parcel of their lives, nutrition has a more significant impact on their fitness and health goals.
Let’s understand the role of nutrition in your fitness journey and learn a few tips to balance them together for a stronger, healthier life!
How does nutrition impact fitness?
Today’s generation is behind quick fixes, so it’s no surprise if you jump at the offer of ‘no diet, no exercise weight loss plan.’ However, running behind such fad diets or quick fixes will only jeopardise your health. Also, what good is it if you regularly hit the gym to manage your weight but do not follow a proper diet? Understanding the role of nutrition in physical fitness is crucial for promoting a better lifestyle and health.
Whether you're a seasoned athlete pushing for peak performance or simply aiming to get fit and healthy, nutrition is the cornerstone of your success. It's more than just counting calories—it's about providing your body with the essential building blocks to thrive.
The role of nutrition extends beyond providing energy. It improves athletic performance, aids muscle growth and repair, promotes faster injury recovery, and enhances overall well-being. Thus, nutrition works well with exercise to keep you fit and healthy.
Moreover, it fuels our body during workouts and helps us to train with more grit, intensity, and endurance. Simply put, a proper diet or good nutrition pushes you to complete that extra round of pushups.
So, what exactly are these magical nutrients, and how do they work? Let's break it down.
Understanding the role of nutrients in physical activity
We know our body needs energy to function, but what are the essential nutrients to keep it running? Though we’ve reiterated the role of nutrition in achieving your fitness goals, it’s vital to understand the specific functions of different nutrients and how they contribute to a healthier, fitter you.
Nutrients are primarily classified into macronutrients and micronutrients. Macronutrients are the major energy sources required in large amounts, while micronutrients are introduced in smaller quantities. Despite their differences in amount, both are essential for our overall health and fitness.
Role of macronutrients in fitness
Macronutrients include carbohydrates, proteins, and fats. Each macronutrient plays a specific role in our body and supports our physical activities. Let’s explore a bit into the role of nutrients:
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Carbohydrates are the body’s main energy source, helping maintain energy levels and cope with intense workouts. They’re broken down into glucose and keep our muscles strong and pumping.
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Proteins are the building blocks for muscles, bones, and other tissues. They aid in muscle repair and growth, speeding up injury recovery after challenging workouts.
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Fats are normally considered bad for health, but healthy fats serve as backup energy, especially during extended and vigorous activities. They also help in regulating hormone production and muscle growth.
Role of micronutrients in fitness
Vitamins and minerals make up the micronutrient world. Though they’re present in smaller amounts, their importance does not diminish with their size. Here’s how these micronutrients shape your health:
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Vitamins fuel energy production in our body, keeping us strong during workouts. Certain vitamins also have antioxidant properties, reducing the oxidising effect generated while exercising.
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Minerals support muscle function and help prevent cramps. This translates to better recovery and a lower risk of injuries, allowing you to stay on top of your fitness game.
Including The Good Bug’s dietary fibers in your daily regimen can enhance your nutrient absorption.
Though nutrients encourage fitter and stronger bodies, you must be aware of the calories you consume. Calories are units of energy that your body gets from the food. A certain amount of calories is required for the body to function throughout the day.
However, when the amount exceeds, and there’s no regular workout, it results in weight gain. Hence, a balanced, nutritious diet is the foundation for you to build a healthy body.
Tips for creating a personalised nutrition plan for fitness
So, you’ve understood the role of nutrition in unlocking your fitness potential. Now let’s get down to creating a personalised nutrition plan that not only pumps up your muscles but also gives a delicious twist to your taste buds.
While consulting a registered dietitian or nutritionist can provide a customised roadmap based on your specific needs and goals, here are some beginner-friendly tips to get you started:
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Create a balanced plate: Though nutrients are essential for body-building and fitness, you do not have to cram your plates with everything and anything. Let your plate be a colourful masterpiece of fruits, vegetables, whole grains, meat, fish, nuts, and seeds! If half of your plate is filled with carbohydrates, aim to fill the next half with other nutrient-rich foods.
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Plan your meals: Make a calendar and divide these nutrient-rich foods across different days and times. Creating a plan will ensure you get all the right nutrients for achieving your fitness goals. Moreover, you will tend to rely less on unhealthy options when you already have a meal plan ready. So, here’s how you can plan your meals:
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Dedicate a day to creating a meal plan: Use your free time or choose Sundays to plan meals for the next week and stock up on ingredients.
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Do your cooking preparations well ahead: Sometimes, the thought of cutting veggies and cooking them itself sets off our mood. So, lighten the load by chopping the vegetables or marinating/cooking your proteins beforehand.
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Experiment with cooking: Try out new recipes that incorporate different food groups. Browse online for interesting dishes and whip up a healthy, tasty magic!
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You should not take nutrition's role in fueling your health goals lightly. With these tips, you’ll be well on your way to building strength and keeping your taste buds happy! Try to incorporate The Good Bug’s probiotics to help keep your gut flora balanced.
But what should you eat before and after your workouts to maximise those gains? Let’s explore some of the best food choices for maintaining your fitness regimen!
Best foods for maintaining fitness
Even though we’ve established the undeniable role of nutrition in improving physical health, many of you may be confused about planning the perfect workout meal.
Is it good to snack before the workout? How long should you wait to have a meal after the workout? Do not worry! We’ll help you navigate the food choices and give you sample meal ideas to kickstart your fitness journey.
Like how having a heavy meal will leave you feeling sluggish, eating right before a workout is a big no-no! While exercising, increased blood flow to muscles means relatively less blood is available for digestion.
So, eating food just before you hit the gym can invite unwanted tummy troubles like gas and bloating. Aim to have a light meal at least 1-2 hours before a workout.
Pre-workout food choices (1-2 hours before)
If you’re too hungry and cannot resist eating before exercising, try to opt for easy-to-digest carbohydrates. Here are some of the popular food options for a pre-workout:
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Bananas
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Whole wheat bread toast with a dash of peanut butter
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Oatmeal with fruits and nuts
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Berry smoothies
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Apples
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Protein bars
Adding a probiotic-rich product from The Good Bug can help quicken recovery and improve digestive health.
Post-workout food options (within 30-60 minutes after)
After your workout, your body is in repair mode! So, replenishing your body with protein and carbohydrates is the best way to bring it back on track. Include the following foods in your post-workout meals:
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Omelette with whole wheat bread
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Grilled chicken with rice or sauteed vegetables
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Tuna sandwich with vegetables
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Sweet potato
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Chocolate milk
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Paneer with whole wheat roti
Take inspiration from the above food meal ideas and choose the one that works for you and your body. As you experiment and find what feels best, you'll fuel your fitness journey like a champ!
In conclusion, the food we eat impacts our health and performance. Some people believe physical activity is all they need to stay fit. However, they’re making the wrong choice.
Exercise combined with the right nutrition fuels our body. If you’ve understood the role of nutrition, try to opt for a balanced diet and crush those fitness goals.
Master the mantra of nutrition and bounce back stronger with the help of The Good Bug.
Our range of prebiotics and probiotics help you restore your gut health and pave the way for a relaxed and fit lifestyle. So, visit our website today to grab our best-selling products!
References
https://www.futurefit.co.uk/blog/role-of-nutrition-in-fitness/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682932/
https://magazine.medlineplus.gov/nih-resources/physical-fitness-and-nutrition-know-your-terms
https://www.myhealthcare.co/health-blogs/role-of-nutrition-in-physical-fitness
https://www.pw.live/exams/neet-pg/nutrition-and-physical-activity/
