Proper nutrition is essential for all bodies. Whether you exercise for 30-minutes a day a few days a week or train for 15+ hours a week, your diet is the only vehicle that delivers nutrients to your body. These nutrients are required to support your overall health, supply your body with essential nutrients, reduce risk for disease, maintain a healthy body composition and power you through your busy work day A nutritious diet that supports your daily activity level will keep your body functioning at its best.
Because not all calories are created equal, learn to see food differently. It's the composition of your diet that helps you meet your nutritional needs - not individual foods or macronutrients.
Don't neglect proper eating until a setback occurs. Through education and a smart action plan, you can optimize health, delay fatigue, change body composition in a healthy way and consistently improve athletic performance.
The three macronutrients – carbohydrates, protein and fat – are required in relatively large amounts. Carbohydrates, like fruit, bread, potatoes and vegetables, are used as an immediate source of energy or stored in your muscles (glycogen) as a quick fuel source during intense and long training sessions. The liver both stores and produces glucose (digested carbs) for your brain and to stabilize circulating blood sugar levels. Protein, such as chicken, fish, milk or tofu, is not a preferred energy source during exercise but when broken down into amino acids (building blocks of protein), your body can use this nutrient to maintain, build and repair tissues. Fat is a slow, but long-lasting, source of energy. Foods like olive oil, nut butter, seeds and avocado are needed to support cellular growth, protect organs and support your hormonal health. Fat is also important for hormonal health and to keep you satisfied. Plus, fat tastest good! Micronutrients, like iron, B12, calcium and magnesium, are equally as important but are consumed in much smaller quantities. Although specific nutrients play a beneficial role in your health and performance, it’s the synergy of nutrients that greatly affect your well-being, recovery, sleep, mood, body composition and fitness.
Healthy eating doesn’t have to be overly complicated. It’s not about strict rules, eliminating food groups, counting calories or depriving yourself of foods that you love to eat. Improving the nutritional quality of your diet doesn’t have to be all or nothing. You don’t have to be perfect and you don’t have to change everything all at once. Like your love of physical activity or sport, think of your diet as something that you want to stick with for the rest of your life. Make small changes to keep you satisfied, energized and fueled, without feeling deprived. Prioritize nutrient-dense, real food, packed with vitamins and minerals. When cutting back on nutrient empty foods like chips, candies or soda, don’t view these foods as “off limit” – this will only heighten cravings and make you feel like a failure if giving in to temptation. A healthy diet is supported with a nutritious foundation but includes "extra" foods for enjoyment. As with most things in life, don’t make healthy eating complicated.