Being physically, mentally, and emotionally fit requires nutrients that foods and beverages supply. Alternatively, we can download a meal planning app that allows us to input our health goals, food preferences, and food allergies before it creates a customized plan to fit our parameters.

For individualized support, dietitians can be hired to make meal plans, too. A good meal plan fits the lifestyle of the person for which it was designed and includes snacks and beverages as well as meals.

Because of its rich content of highly absorbable sugar and essential vitamins and minerals, fruit provides easily accessible energy that can be used to fuel our brain and muscles within minutes after eating. Fruit also contains fiber to help keep intestines and bowels healthy and comfortable.

The silica in fruit supports the bounce in our skin and joints. Try to eat at least two fruits each day. For example, include a banana or clementine with breakfast and then a fresh apple or some dried mango in the mid-afternoon when a little pick-up is needed. Compared to protein, fat, and snack foods, fruit is low in calories while high in hydration and healthy energy-supporting sugar.

All fluids are not created equally. Water is always a good choice. If additional flavor is desired, add in a few drops of fresh lemon, orange, or lime juice. Eating at consistent times helps keep blood sugar balanced. It also allows the body to be prepared to receive and process the food.

Human bodies digest best when they are relaxed. If the body is stressed, it funnels resources away from the digestive organs. When the body is relaxed, it funnels resources toward the digestive system.

Eating at consistent times during the day supports this kind of rhythm. Establishing a routine by setting a timer on our phone or by linking eating to other consistent occurrences like going to the bathroom throughout the day can help us remember to eat and hydrate at regular intervals.

So much focus is placed on protein. While the amino acids in protein foods are important to help build muscle, the truth is that only. This means that a pound person requires only about 54 grams of protein each day. A 4 oz serving of salmon 23 grams protein , 2 eggs 12 grams protein , 1 cup of garbanzo beans 14 g protein , ¼ cup serving of almonds 7 grams protein provides more than enough quality protein to fuel a lb person through the day.

Limit red meat and cheese. High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night 51 , 52 , 52a. Doing aerobic exercise, or cardio , is one of the best things you can do for your mental and physical health.

Reduced belly fat may lead to major improvements in your metabolic health According to the Physical Activity Guidelines for Americans, we should strive for at least minutes of moderate intensity activity each week Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.

If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. There are resources available online — and likely in your local community, as well — to help with this.

Talk with your doctor to learn more about accessing resources. Extra virgin olive oil is one of the healthiest vegetable oils you can use. Extra virgin olive oil may benefit heart health , as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence Added sugar is extremely prevalent in modern food and drinks.

A high intake is linked to obesity, type 2 diabetes, and heart disease 1 , 2 , Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars. Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease 61 , 62 , 63 , Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest 65 , If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease Avoiding them should be much easier now that they have been completely banned in the United States and many other countries.

Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats There is a variety of herbs and spices at our disposal these days, more so than ever.

They not only provide flavor but also may offer several health benefits as well For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health 71 , Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not 73 , Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker 75 , Tracking can also provide insights into your protein, fiber, and micronutrient intake.

However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies 74 , 77 , 78 , Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.

Reducing refined carbs , eating more protein and fiber, and reducing stress which can reduce cortisol, a stress hormone that triggers abdominal fat deposition are all strategies that may help you get rid of belly fat 81 , 82 , 83 , Diets are generally ineffective and rarely work well long term.

In fact, past dieting is one of the strongest predictors for future weight gain This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight. At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar 86 , Instead of dieting, try adopting a healthier lifestyle.

Focus on nourishing your body instead of depriving it. Weight loss should follow as you transition to whole, nutritious foods — which are naturally more filling while containing fewer calories than processed foods Additionally, a review involving , people found that egg intake had no association with heart disease risk Stress has a negative effect on your health.

It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health 89 , In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL bad cholesterol and inflammation compared with the control group.

Additionally, the participants in the meditation group reported improved mental and physical wellness A few simple steps can go a long way toward improving your eating patterns and wellness.

Exercise, sleep, and social relationships are also important. As more of these healthy actions become habits, you can add more into your routine. Increased hydration can lead to weight loss, says a review published in Frontiers in Nutrition.

Plus, dehydration is one of the quickest routes to fatigue and a bad mood. We also need essential fatty acids omega-3 and omega-6, found in nuts and seeds, to hold water in the body. Watery fruits, such as melons and oranges, also hydrate and provide a source of energy when training.

This is not only good for your health, but has you doing your bit for the environment. Yeah, yeah, yeah, the usual. But this is the simplest way to improve your overall health and reduce your risk of disease.

Try Healthspan Elite Gold A-Z Multivitamin £ Frequent ejaculation is linked to a decreased risk of prostate cancer. This regulates the conversion of testosterone to the female hormone estradiol. Enjoy flaxseeds, organic non-GMO soy, white button mushrooms and green tea to slow down aromatase activity.

Omega-3s are healthy fats worth knowing about. These essential fatty acids reduce inflammation and blood triglycerides, both of which are associated with heart disease.

Oily fish salmon, trout, mackerel are the best sources. Nuts and seeds offer some omega-3, too, but this type is poorly converted in the body. Include foods like wholegrains, edamame beans, lentils, nuts, seeds, seafood, low-fat yogurt and mushrooms in your diet.

Try making a three-egg omelette with mushrooms and pumpkin seeds. Healthy gut bacteria helps to reduce the chances of chronic diseases, including cancer, inflammatory bowel disease and obesity.

Sound daunting? Polyphenol epigallocatechin gallate EGCG , found in green tea, has also been shown to promote glutathione. Portion out your protein intake throughout the day for optimal muscle growth.

Protein is vital for effective recovery, and the anabolic effect of consuming protein post-exercise is long-lasting. Think about eating meat, fish or even plant-based foods to aid with muscle recovery and development. Oily fish, such as wild salmon, is high in omega-3 and can also support with inflammation management.

And distribute that protein evenly throughout the day for better absorption. A study published in the journal Nutrients found that when 70ml of beetroot juice was taken two hours before training, the total rep count of back squats and bench press increased.

An easy high-protein snack, beef jerky also packs in B vitamins and iron. Berries, beetroot, aubergine, red peppers and broccoli play just as big a role in muscle composition and strength as protein does.

A study published in Frontiers in Nutrition found that 40g of casein, taken after an evening resistance-based workout and 30 minutes before sleep, could help with muscle recovery and increase protein synthesis.

Long workouts can wreak havoc with joints.

The amount of carbohydrate you need will depend on the frequency, type, duration and intensity of physical activity you do. Competitive sports people and athletes will likely require more carbohydrates than an average gym user to match the intensity of their activity level.

If you are active at around the current recommended levels minutes of moderate activity or 75 minutes of high intensity activity plus two sessions of muscle strengthening activities per week , then you can follow general healthy eating guidance to base meals on starchy carbohydrates, choosing wholegrain and higher fibre options where possible.

For information about portion sizes of starchy foods you can use our Get portion wise! portion size guide. At this level of activity, it is unlikely you will need to consume extra carbohydrates by eating more or by using products like sports drinks or other carbohydrate supplements, and these can be counterproductive if you are trying to control your weight as they will contribute extra calories.

Sports drinks also contain sugars, which can damage teeth. Regardless of your level of activity, you should try not to meet your requirements by packing your entire carbohydrate intake into one meal. Spread out your intake over breakfast, lunch, dinner and snacks that fit around planned exercise.

For athletes and individuals who are recreationally active to a higher level such as training for a marathon , consuming additional carbohydrate may be beneficial for performance.

Athletes can benefit from having some carbohydrate both before and after exercise to ensure adequate carbohydrate at the start of training and to replenish glycogen stores post exercise. In longer duration, high intensity exercise minutes or more , such as a football match or a marathon, consuming some carbohydrate during exercise can also improve performance, for example in the form of a sports drink.

Estimated carbohydrate needs are outlined below and depend on the intensity and duration of the exercise sessions International Olympics Committee :.

For example, from this guidance, someone who weighs 70kg doing light activity would need g carbohydrate per day whereas if they were training at moderate to high intensity for 2 hours a day, they would need g carbohydrate per day.

Protein is important in sports performance as it can boost glycogen storage, reduce muscle soreness and promote muscle repair. For those who are active regularly, there may be benefit from consuming a portion of protein at each mealtime and spreading protein intake out throughout the day.

As some high protein foods can also be high in saturated fat, for example fatty meats or higher fat dairy products, it is important to choose lower fat options, such as lean meats. Most vegans get enough protein from their diets, but it is important to consume a variety of plant proteins to ensure enough essential amino acids are included.

This is known as the complementary action of proteins. More information on vegetarian and vegan diets is available on our page on this topic. Whilst there may be a benefit in increasing protein intakes for athletes and those recreationally active to a high level, the importance of high protein diets is often overstated for the general population.

It is a common misconception that high protein intakes alone increase muscle mass and focussing too much on eating lots of protein can mean not getting enough carbohydrate, which is a more efficient source of energy for exercise.

It is important to note that high protein intakes can increase your energy calorie intake, which can lead to excess weight gain. The current protein recommendations for the general population are 0.

If you are participating in regular sport and exercise like training for a running or cycling event or lifting weights regularly, then your protein requirements may be slightly higher than the general sedentary population, to promote muscle tissue growth and repair.

For strength and endurance athletes, protein requirements are increased to around 1. The most recent recommendations for athletes from the American College of Sports Medicine ACSM also focus on protein timing, not just total intake, ensuring high quality protein is consumed throughout the day after key exercise sessions and around every 3—5 hours over multiple meals, depending on requirements.

In athletes that are in energy deficit, such as team sport players trying to lose weight gained in the off season, there may be a benefit in consuming protein amounts at the high end, or slightly higher, than the recommendations, to reduce the loss of muscle mass during weight loss.

Timing of protein consumption is important in the recovery period after training for athletes. Between 30 minutes and 2 hours after training, it is recommended to consume g of protein alongside some carbohydrate. A whey protein shake contains around 20g of protein, which you can get from half a chicken breast or a small can of tuna.

For more information on protein supplements, see the supplements section. To date, there is no clear evidence to suggest that vegetarian or vegan diets impact performance differently to a mixed diet, although it is important to recognise that whatever the dietary pattern chosen, it is important to follow a diet that is balanced to meet nutrient requirements.

More research is needed, to determine whether vegetarian or vegan diets can help athletic performance. More plant-based diets can provide a wide variety of nutrients and natural phytochemicals, plenty of fibre and tend to be low in saturated fat, salt and sugar. Fat is essential for the body in small amounts, but it is also high in calories.

The type of fat consumed is also important. Studies have shown that replacing saturated fat with unsaturated fat in the diet can reduce blood cholesterol, which can lower the risk of heart disease and stroke.

Fat-rich foods usually contain a mixture of saturated and unsaturated fatty acids but choosing foods that contain higher amounts of unsaturated fat and less saturated fat, is preferable as most of us eat too much saturated fat.

Find more information on fat on our pages on this nutrient. If I am doing endurance training, should I be following low carbohydrate, high fat diets? Carbohydrate is important as an energy source during exercise.

Having very low intakes of carbohydrate when exercising can cause low energy levels, loss of concentration, dizziness or irritability. Because carbohydrate is important for providing energy during exercise, there is a benefit in ensuring enough is consumed.

This is especially for high-intensity exercise where some studies have shown that performance is reduced when carbohydrate intakes are low. Some studies in specific exercise scenarios such as lower intensity training in endurance runners, have found beneficial effects of low carbohydrate diets on performance.

However, these results have not been consistent and so at the moment we do not have enough evidence to show that low-carbohydrate diets can benefit athletic performance. Water is essential for life and hydration is important for health, especially in athletes and those who are physically active, who will likely have higher requirements.

Drinking enough fluid is essential for maximising exercise performance and ensuring optimum recovery. Exercising raises body temperature and so the body tries to cool down by sweating. This causes the loss of water and salts through the skin.

Generally, the more a person sweats, the more they will need to drink. Average sweat rates are estimated to be between 0. Dehydration can cause tiredness and affect performance by reducing strength and aerobic capacity especially when exercising for longer periods. So, especially when exercising at higher levels or in warmer conditions, it is important to try and stay hydrated before, during and after exercise to prevent dehydration.

In most cases, unless training at a high intensity for over an hour, water is the best choice as it hydrates without providing excess calories or the sugars and acids found in some soft drinks that can damage teeth.

For more information on healthy hydration see our pages on this topic. For those who are recreationally active to a high level, or for athletes, managing hydration around training or competition is more important.

The higher intensity and longer duration of activity means that sweat rates tend to be higher. Again, the advice for this group would be to ensure they drinks fluids before, during and after exercise.

Rehydration would usually involve trying to drink around 1. Below are some examples of other drinks, other than water that may be used by athletes, both recreational and elite.

Sports drinks can be expensive compared to other drinks; however it is easy to make them yourself! To make your own isotonic sports drink, mix ml fruit squash containing sugar rather than sweeteners , ml water and a pinch of salt.

Supplements are one of the most discussed aspects of nutrition for those who are physically active. However, whilst many athletes do supplement their diet, supplements are only a small part of a nutrition programme for training. For most people who are active, a balanced diet can provide all the energy and nutrients the body needs without the need for supplements.

Sports supplements can include micronutrients, macronutrients or other substances that may have been associated with a performance benefit, such as creatine, sodium bicarbonate or nitrate.

The main reasons people take supplements are to correct or prevent nutrient deficiencies that may impair health or performance; for convenient energy and nutrient intake around an exercise session; or to achieve a direct performance benefit. Whilst adequate amounts of protein and carbohydrate are both essential in maximising performance and promoting recovery, most people should be able to get all the nutrients they need by eating a healthy, varied diet and, therefore, supplements are generally unnecessary.

For athletes, supplementing the diet may be beneficial, possibly on performance, on general health or for reducing injury and illness risk. However, there is not much research on many of the commonly used supplements, and there are only a small number of supplements where there is good evidence for a direct benefit on performance, including caffeine, creatine in the form of creatine monohydrate , nitrate and sodium bicarbonate.

Even in these cases, the benefits on performance vary greatly depending on the individual and there is only evidence for a benefit in specific scenarios.

This means that any athletes considering supplementation will need to weigh the potential benefits with the possible negative impacts, such as negative effects on general health or performance, risk of accidental doping or risks of consuming toxic levels of substances such as caffeine.

The advice to consider supplementation for a performance benefit is for high performance athletes and should be carried out alongside expert advice from qualified sports nutritionists or dietitians. It is a common myth that consuming lots of excess protein gives people bigger muscles.

Quite often, people taking part in exercise focus on eating lots of protein, and consequently may not get enough carbohydrate, which is the most important source of energy for exercise. The main role of protein in the body is for growth, repair and maintenance of body cells and tissues, such as muscle.

Fifteen to 25g of high-quality protein has been shown to be enough for optimum muscle protein synthesis following any exercise or training session, for most people, and any excess protein that is ingested will be used for energy.

The recommendations for daily protein intake are set equally for both endurance training and resistance training athletes, so higher intakes are not recommended even for those exclusively trying to build muscle. Any more protein than this will not be used for muscle building and just used as energy.

Therefore, whilst among recreational gym-goers protein supplementation has become increasingly popular for muscle building, it is generally unnecessary.

However, after competition or an intense training session, high quality protein powders can be a more convenient and transportable recovery method when there is limited access to food or if an individual does not feel hungry around exercise, and may be effective for maintenance, growth and repair of muscle.

Whether you are a competitive athlete, play a recreational sport, or practice yoga, there is no doubt that physical activity has many health benefits.

When it comes to maximizing your workouts or improving athletic performance, nutrition and physical activity go hand in hand. What we eat before and after exercise, as well as on a regular basis, can make a large difference in how we feel and how we perform during activity.

The right balance of macro and micronutrients may vary depending on your fitness level and the type of activity you perform. Still, it is important to get enough nutrition to maintain your health and optimize your performance. Proper nutrition is imperative to maximize athletic performance.

Without enough carbohydrates, proteins, and fats, athletes may feel sluggish and fatigued during a workout or ravenously hungry. Athletes may also need to focus on specific vitamins and minerals for fitness performance, such as iron, vitamin D, and zinc.

Nutrition for physical activity is highly individualized. It is often helpful to consult with a sports dietitian to review your individual needs and make specific recommendations for your body and activity level. While we frequently think about the health benefits of nutrition and physical activity separately, there is evidence that integrating both nutrition and physical activity produces greater benefits than focusing on one or the other.

Additionally, research shows that exercise informs food choices, and individuals who exercise may make more nutritious choices. Nutrition may also support muscle recovery by reducing inflammation. One study showed that individuals who were more physically active and had higher antioxidant intake had lower levels of systemic inflammation.

Consuming adequate amounts of macronutrients—carbohydrates, protein, and fat—to fuel our bodies is imperative for optimal exercise performance.

When it comes to fueling for exercise, finding the right balance and optimal timing of macronutrients for your body is key. Physical performance and recovery after exercise are enhanced by consuming carbohydrates and protein. One study looked at the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes by shake or meal.

The study indicated that consumption of carbohydrates and protein by shake or food was preferable, as it reduced exercise-induced skeletal muscle damage and had anti-inflammatory effects. A "superfood" is a term frequently used by the food industry to market a specific food as offering maximum nutritional benefits or being exceptionally nutrient-dense.

While some foods are more nutritious than others and may positively affect health, it is essential to note that no single food is responsible for optimal health or disease prevention.

If you are looking to increase the nutrient density of your diet, including some of the following nutritious foods is an excellent place to start. These foods, including leafy greens, berries, eggs, sweet potato, and turmeric, contain antioxidants, complex carbohydrates, and protein and are beneficial for athletic performance.

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium, iron, vitamin C, and fiber.

Eating leafy greens, such as spinach, kale, collard greens, and swiss chard, is shown to increase muscle function in men and women engaging in physical activity. Additionally, the nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow during exercise.

You can incorporate dark leafy green vegetables into your diet by making kale salads, sautéing spinach into eggs for breakfast, or blending them into a smoothie.

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries, blend strawberries into a smoothie, or add raspberries or blackberries into a salad to get an antioxidant punch. Eggs, including the yolks, are rich in B vitamins, choline, iron, antioxidants, and high-quality protein, which is important for muscle recovery and repair.

The protein in eggs is considered to have high bioavailability, meaning it is easily digested and efficiently metabolized by the body. Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that help with cell growth and tissue repair.

Eggs are an easy and quick breakfast, scrambled with veggies or hardboiled for grab and go. Sweet potatoes are a root vegetable packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, roast wedges, add them to a salad, or bake until crispy and enjoy as sweet potato fries with a burger.

Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits. It is best known for its antioxidant and anti-inflammatory effect and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes. Turmeric is also a more recent focus of post-exercise recovery research.

Evidence suggests that individuals who use turmeric after a workout experience reduced muscle pain and tenderness, reduced muscle damage, and decreased inflammatory markers. Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables, adding it to a curry , or making golden milk.

Turmeric is also available in supplement form. Adequate hydration is imperative to overall health and exercise performance. We all lose water through normal bodily functions, such as breathing, digestion, and sweating. Athletes need to replace additional water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature. Individuals also lose sodium, potassium, calcium, and magnesium with sweat. To avoid dehydration, it is important to ensure you are drinking before, during, and after exercise to maintain adequate hydration levels.

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and hydration goals. Trying to overhaul your entire diet at one time can feel overwhelming, and it is likely unsustainable.

Small goals are more sustainable and, therefore, more beneficial in the long term. If you feel your hydration is lacking, try investing in a fun water bottle. Flavor your water with fresh fruit or liquid beverage enhancers if you like your water to have a taste.

Try adding one extra glass of water to your day. Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each day. Pick one new nutrient-dense food and add it to your weekly meal plan. Add one each week, and soon enough, you will have greatly increased the variety of vitamins and minerals in your diet.

Sustainable, enjoyable nutrition habits are key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but frequently these diets are restrictive and unsustainable.

If you have questions or concerns or want individualized nutrition recommendations, seek advice from a registered dietitian. T goals stand for Specific, Measurable, Achievable, Realistic, and Time-Bound.

T goals serve as small, doable action steps to help you change your behavior and achieve your goal. An example of a S. T goal is "I will include one vegetable at dinner 3 nights this week.

Nutrition impacts so much of our ability to function, from our physical to mental wellbeing. Incorporating nutritious foods in your diet and eating a balance of carbohydrates, protein, and fat appropriate for your needs can positively affect your everyday life and fitness performance.

Nutrition needs vary based on many factors, including age and life stage. As we age, we may experience some changes, such as bone loss, loss of muscle mass, thinner skin, and less stomach acid. Some of these changes may make you prone to nutrient deficiencies and you may need to increase your intake of certain foods or add supplements.

Aging also causes a slower metabolism and decreased calorie needs. Several factors affect your nutritional needs, including genetics, health status, environment , gut health, stage of life, fitness and activity level, and medications. Speak with a registered dietitian to better estimate your individual nutritional needs.

Koehler K, Drenowatz C. Integrated Role of Nutrition and Physical Activity for Lifelong Health. Gustafson CR, Rakhmatullaeva N, Beckford SE, Ammachathram A, Cristobal A, Koehler K.

Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State.

Draganidis D, Jamurtas AZ, Stampoulis T, et al. Disparate Habitual Physical Activity and Dietary Intake Profiles of Elderly Men with Low and Elevated Systemic Inflammation. Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations.

Isenmann E, Blume F, Bizjak DA, et al. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise. Published Mar Sim M, Blekkenhorst LC, Bondonno NP, et al.

In particular, tryptophan-rich foods are key. Increased hydration can lead to weight loss, says a review published in Frontiers in Nutrition. Plus, dehydration is one of the quickest routes to fatigue and a bad mood. We also need essential fatty acids omega-3 and omega-6, found in nuts and seeds, to hold water in the body.

Watery fruits, such as melons and oranges, also hydrate and provide a source of energy when training. This is not only good for your health, but has you doing your bit for the environment. Yeah, yeah, yeah, the usual. But this is the simplest way to improve your overall health and reduce your risk of disease.

Try Healthspan Elite Gold A-Z Multivitamin £ Frequent ejaculation is linked to a decreased risk of prostate cancer. This regulates the conversion of testosterone to the female hormone estradiol.

Enjoy flaxseeds, organic non-GMO soy, white button mushrooms and green tea to slow down aromatase activity. Omega-3s are healthy fats worth knowing about. These essential fatty acids reduce inflammation and blood triglycerides, both of which are associated with heart disease.

Oily fish salmon, trout, mackerel are the best sources. Nuts and seeds offer some omega-3, too, but this type is poorly converted in the body.

Include foods like wholegrains, edamame beans, lentils, nuts, seeds, seafood, low-fat yogurt and mushrooms in your diet. Try making a three-egg omelette with mushrooms and pumpkin seeds. Healthy gut bacteria helps to reduce the chances of chronic diseases, including cancer, inflammatory bowel disease and obesity.

Sound daunting? Polyphenol epigallocatechin gallate EGCG , found in green tea, has also been shown to promote glutathione. Portion out your protein intake throughout the day for optimal muscle growth.

Protein is vital for effective recovery, and the anabolic effect of consuming protein post-exercise is long-lasting. Think about eating meat, fish or even plant-based foods to aid with muscle recovery and development. Oily fish, such as wild salmon, is high in omega-3 and can also support with inflammation management.

And distribute that protein evenly throughout the day for better absorption. A study published in the journal Nutrients found that when 70ml of beetroot juice was taken two hours before training, the total rep count of back squats and bench press increased.

An easy high-protein snack, beef jerky also packs in B vitamins and iron. Berries, beetroot, aubergine, red peppers and broccoli play just as big a role in muscle composition and strength as protein does. A study published in Frontiers in Nutrition found that 40g of casein, taken after an evening resistance-based workout and 30 minutes before sleep, could help with muscle recovery and increase protein synthesis.

Long workouts can wreak havoc with joints. Glucosamine, available in supplements, can help with stiff joints. Proven to improve performance in endurance sports, Holmes recommends nitrate-rich foods, such as beetroot, rhubarb, carrots, and green veg.

A busy training schedule, alongside a hectic work life and stress, can deplete the body of nutrients. They includes B vitamins, which support a healthy nervous system and help to break down food into energy for the body.

Seafood, quality meat, leafy green veg and fortified cereals are all good sources of B vits. Make your mid-workout drink carb-based and simple. Unfortunately, though, when you sweat, you also lose some important minerals known as electrolytes, including sodium and potassium.

As mentioned previously, electrolytes support a number of bodily functions, including energy production and fluid balance. At worst, you can get hyponatremia low blood sodium , which can be deadly.

So, during extended exercise, take on an electrolyte source once an hour. Around mg of sodium — or one electrolyte tablet — should cover most people. Try a handful of Jelly Babies or Haribo. Make sure you test this out before a long training session to establish your tolerance to carbohydrates, and on race day aim for g carbs per kg of bodyweight, four hours beforehand.

Caffeine has been proven to help with endurance exercise. You may be surprised by how many calories you consumed. Many free online trackers and apps tally protein, carbohydrate and fat intake, as well as how well you meet the RDA for many important vitamins and minerals.

Some people also track their mood and who they were with to see if emotional eating patterns are spurring them to eat more calories than they should. Calculate calories : Most diet plans focus on how many calories to eat each day, such as 1, or 2, calories for moderately active people.

There are many free apps and sites that calculate how many calories you should eat for your activity level, how much to eat to maintain weight and how many to eat to lose weight.

net , for example, provides you with BMI calculators, calorie calculators and more. You can use this to find your basic nutrition and calorie needs. Comparing your food diary response to the calculator response can be an eye-opener. Another great resource for keeping track of your caloric intake is MyfitnessPal.

It provides a simple and quick way to track the calories in the food you eat on the go! Weigh and measure your food : Measuring is a pain at first, but you'll get used to it fast. It will also make you keenly aware of what foods fill you up and what foods just aren't worth the calories.

Knowing this will help you make better dietary choices. Consider investing in a food scale — a small scale that measures ounces and grams of food. A simple set of measuring cups and spoons can also help you keep track of food portions.

One easy way to set your portions is to use a measuring cup to measure a set portion into your favorite cup or bowl. Eat the right food : What are the right foods? Minimally processed foods are the best for sports and weight lifting nutrition. Lean protein, complex carbs and fiber are your best friends, especially if you're trying to lose weight.

Your body needs lean protein such as turkey, nonfat Greek yogurt, fish and egg whites to build muscle and stay full. Complex carbs, such as green leafy vegetables, give you energy to burn and fiber fills you up and keeps your digestive system and hormones in alignment.

Fats should be healthy, mono-saturated fats, such as olive oil, or from plant-based sources rich in omega-3 fatty acids.

Walnuts, flaxseeds and similar oils, nuts and seeds provide healthy fats. Book and Appointment. Don't eat the wrong foods : Remember what Those are the wrong foods. Avoid foods that come in boxes and bags, but read the label if you must. Processed foods usually contain tons of sugar, salt and preservatives.

Start comparing labels and ignore the advertising on the front of the package. Words such as "natural" and "healthy" often hide how bad certain foods are for your waistline and heart.

A good rule of thumb: the ingredients list on product packaging lists ingredients of the highest quantity first. Better still, save processed foods as a rare treat or time saver when needed. Limit your drinking : Alcohol has a ton of calories.

It's easy to add or calories to your daily total with booze, and even more if you like liquor combined with sugary mixes. Some nutritionists believe the calories consumed from alcohol are particularly bad for you because when the body receives alcohol, it burns alcohol for fuel first, then burns other fuel.

It has more drawbacks than benefits. Drink plenty of fresh, pure water daily, including with meals. Drink about 16 fluid ounces, or two cups of water , about two hours before a workout.

Sip water throughout your workout. Thirst is a sign that your body is slightlydehydrated. Drink to stay ahead of your thirst.

Avoid sugar : Sugar can be found in many foods naturally, such as fructose in fruits and sweeteners like maple syrup and honey. It causes tooth decay and can lead to obesity. Get your sugar from natural treats such as a piece of fruit eaten for dessert, and avoid adding sugar to your diet.

Weight lifting nutrition focuses on different things than nutrition for sports that demand endurance, such as long-distance running or speed skating. Instead, strength training nutrition focuses on enhancing protein intake to build stronger muscles.

The amino acids found in protein are the building blocks of muscles. Protein is used not just to build muscles, but alsoto repair tears. When you lift weights, your strained muscles must be rebuilt after a workout.

The body draws upon its protein reserves and any protein you eat to rebuild those muscles so they get bigger and stronger.

Your body can make some amino acids, but not all. Amino acids are found in both plant and animal foods. Proper nutrition for any level of weight training includes knowing the biological value BV of protein sources. Biological value refers to a unit of measurement that assesses how quickly protein is absorbed by the body.

The higher the BV, the faster the protein is absorbed and the faster it can be used to build muscles after a workout. Some of the best sources of protein for weight training nutrition include:.

Egg protein : In olden days, weight lifters and body builders cracked raw eggs into a glass of milk for a protein shake. You can eat cooked eggs. Egg whites contain plenty of protein power without the fat and cholesterol of the yolks, the yellow part in the center.

Egg protein has a BV of Meat : Beef, pork and poultry are all good sources of protein and have a BV of Although they can be high in fat, leaner cuts — baked instead of fried — all provide a good source of protein in the diet.

Fish can also add protein. Plants : There are indeed some vegetarian weight lifters who are strong and fit and consume only plant protein. Plants do contain protein, but in much lower concentrations than animal food. Beans combined with whole grains, such as rice or quinoa, provide plenty of protein.

Nuts and seeds are also high in protein, although they are also high in fat.