It can be a challenge to prioritize your fitness and health. After all, you spend a large portion of your time juggling work commitments with family time, your social life and dates – so the last thing on your mind might be your fitness and/or how many calories you consumed during lunch.
However, staying fit and healthy is more important than you make it out to be. You might feel invincible now, but every choice you make matters. In fact, research shows that maintaining a healthy lifestyle can lower your risk of contracting cardiovascular disease.
If you wish to set yourself up for a healthy life ahead, then it’s time to take better care of yourself and cultivate some good habits.
MEET YOUR ENERGY NEEDS
You need to eat enough calories to meet the energy demands of their training. Without adequate energy for exercise, you will not be able to perform at optimal levels. Athletes also need to ensure they are eating enough protein, carbohydrate and fat.
RE-FUEL AFTER TRAINING
Ideallly you should be refueling with carbohydrate foods within 60 minutes of exercise and get a meal high in protein within 2 hours after execrise. Re-fueling allows you to replenish carobohydrate stores and provides protein for mucle building and repair.
Fluids help flish our systems of waste products and toxins. Maintaining hydration can delay fatigue and optimize the body's ability to regulate heat. Staying hydrated can improve the ability to recover quickly from training and competition. Sympytoms of deydration include tiredness, low energy and headache.
EAT A BALANCE AND VARIED DIET
Eating a healthy, balanced diet provides nutrients your body needs to perform at the highest level. These nutrients give you energy and keep your heart beating, your brain active, and your muscle working. Nutrients also help build and strengthen bones, muscle and tendons and also regulat body processes, such as blood pressure.
BE A CONSISTENT EATER
Eating consistently throughout the day can help you obtain optimal body composition. Consistent eating can also help you maintain energy levels during the day and during workouts or competitions. You often need to eat breakfast, lunch, dinner and snacks. Snacks include pre and post workout fuel.