Nutrition basics to support your workout regime – Fit Planet
Curated from: lesmills.com
Ideas, facts & insights covering these topics:
5 ideas
·634 reads
13
Explore the World's Best Ideas
Join today and uncover 100+ curated journeys from 50+ topics. Unlock access to our mobile app with extensive features.
We need three macronutrients
- Carbohydrates is your main energy source, fuelling the body and brain, protecting our muscles and feeding bacteria in the gut. Healthy carbohydrates are whole grains, vegies and fruit.
- Proteins build and repair our body tissues, make enzymes and hormones, build muscle, bone, cartilage, skin and blood. Protein-rich foods include, meat, chicken, fish, tofu, eggs, dairy, nuts, beans and legumes.
- Fats are vital to help absorb vitamins A, D, E and K, help regulate hormones and provide energy. Fats are found in meat, fish, chicken, dairy, oils, nuts and seeds.
16
137 reads
Important micronutrients
- Iron helps to transport oxygen through the body. Found in red meat, chicken, fish, grains, veges and legumes.
- Vitamin A is essential for vision, the immune system, skin, and growth. It is found in liver, oily fish, milk, egg yolk and cheese.
- Iodine helps to make thyroid hormones. Found in seafood and seaweed.
- Vitamin C is vital for healthy teeth and bones, wound healing, infection resistance, absorbing iron. Found in fruits and veges.
- Calcium builds bones, helps blood clot, muscles contract and regulates blood pressure. Found in dairy, sesame seeds, nuts, sardines, and dark green veges.
15
107 reads
The basis of a good diet
The impact of food on health is 80 percent and exercise 20 percent. While the composition of a healthy diet can vary, there are common factors.
Good health is associated with eating mostly plants. The emphasis is on whole, unprocessed foods and limiting refined carbohydrates, added sugars and processed foods.
15
128 reads
The ideal plate model for every meal
Every meal ideally consists of:
- Half a plate of colourful, non-starchy vegetables and/or fruit.
- A quarter of a plate of carbohydrate food
- A quarter of a plate of protein food.
This model applies to simple meals and mixed meals like pasta or stir-fried dishes.
It doesn't really matter when we eat, as long as we get the nutrition we need.
15
132 reads
Diet and exercise
If you're exercising first thing in the morning, you may be better off not eating. But ensure you get a meal within two hours after your workout that contains carbs and protein.
If you're working out later in the day or evening, ensure you eat a meal with carbs and protein three to four hours before and two hours after your workout.
Hydration is essential to keep us well. So ensure you stay hydrated with water as your main drink.
15
130 reads
IDEAS CURATED BY
CURATOR'S NOTE
What you eat is more important than how you eat or how often you exercise.
“
Seth Brown's ideas are part of this journey:
Learn more about health with this collection
The importance of physical activity
The role of genetics in lifespan
How to maintain a healthy diet
Related collections
Similar ideas
4 ideas
Should you try the keto diet?
health.harvard.edu
4 ideas
Is Plant Protein Better For You Than Animal Protein?
vitals.lifehacker.com
12 ideas
What Is The Ketogenic Diet
ruled.me
Read & Learn
20x Faster
without
deepstash
with
deepstash
with
deepstash
Personalized microlearning
—
100+ Learning Journeys
—
Access to 200,000+ ideas
—
Access to the mobile app
—
Unlimited idea saving
—
—
Unlimited history
—
—
Unlimited listening to ideas
—
—
Downloading & offline access
—
—
Supercharge your mind with one idea per day
Enter your email and spend 1 minute every day to learn something new.
I agree to receive email updates