If you’re finding it difficult to achieve your fitness target, the reason could be your diet. The body requires three macronutrients from food to work efficiently:
Intake of these three isn’t enough though. It is important to consume the right quantity of the correct type of these macronutrients to attain the best results from your fitness regime.
Carbohydrates are processed into glucose by the body to get energy. Glucose then converts into energy in the cells through the process of metabolism. Do remember there are two kinds of carbs: complex and simple. Complex carbohydrates are best for people who exercise because they take more time to break down, so your body gets more energy for a longer period. Around 50% of your calorie intake should be from carbs. However, simple carbohydrates should consist of just 10% of your calories, since they’re mostly sugars. Healthy food options for complex carbs could be potatoes, brown rice and other whole grains like pasta and wheat bread.
When you exercise, your muscle fibers can get torn. Protein will help repair any tears and will also assist in muscle building, preparing your body for the next workout session. To help your body make maximum use of this macronutrient, your diet should contain protein from foods that have little saturated fat. This should make up 20% of your total calorie intake daily. You can get this protein from lean red meat, poultry, dairy products, eggs, seafood or beans.
Fats have always had a bad reputation, but research has proved that the body needs around 30% of the right type of fat in our routine calorie intake for it to stay fit. Some nutrients go wasted without being processed by the body if you aren’t taking enough fat, since they are fat-soluble.
Types of fat include:
Highly processed foodstuffs, like baked items, contain a manufactured fat called trans-fat. It is listed in ingredients as vegetable shortening, hydrogenated or partly hydrogenated. Trans-fat isn’t metabolized by the body and so it remains in your blood stream. It can eventually be the cause of heart disease so try to completely avoid trans-fat.
It has been long known that saturated fat is harmful in high quantities. It can mostly be found in whole dairy items, marbled meats, butter and some oils, for example palm, coconut and palm kernel. Do not include more than 7% of saturated fats in your daily fat intake.
You can go for polyunsaturated as well as monounsaturated fats to ffulfillyour fat requirement every day. These good fats can come from most nuts, avocados, some oils like olive, canola, soy, sunflower and safflower, and oily fishes such as tuna, salmon and mackerel.
If you fulfill your daily calorie requirements with good macronutrients in balanced quantities, you’ll obtain the energy required to workout, build and repair muscles, and energize your body for the next exercise session.
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