More and more people are choosing to exercise at home. The big advantage is of course that you are not dependent on anyone and do not have to take into account the opening hours of the gym. In addition, you can also throw your clothes in the wash immediately after exercising, so that after washing with the delicious organic washing perfume from KNUS Lifestyle it smells fresh and clean again. However, it is important that you not only ensure the right workout, but also have your nutrition in order. Of course, the real athletes know better than anyone how important the right nutrition is, to restore what you break down during exercise in the right way. We tell you how to do this in this article.
The role of nutrition in exercise
Food gives your body energy. Carbohydrates in particular give your muscles energy when you exercise. Fats are also important, especially if you exercise for a long time and not so hard. Proteins help your muscles to recover and become stronger after exercise. If you eat well, you have enough energy to exercise and your body can recover well afterwards. So you can imagine how important it is that you eat enough and eat at the right time. Suppose you exercise regularly, but eat too little, then your body does not have enough fuel to recover properly. You not only run the risk that you will get hungry, but of course also that your progress will stagnate. Without fuel, of course, your muscles cannot grow.
Have a good feeding schedule
Making a meal plan can help you better plan your eating times and make sure you get all the nutrients you need. Because making a good nutrition plan is more than just putting together some meals, we have a number of tips for you.
Determine your goals
First think about what you want to achieve with your sports activities, for example losing weight, building muscle mass or improving your endurance. Your feeding schedule must match this.
Calculate your energy needs
To create a nutrition plan that fits your needs, you first need to know how many calories you need each day. This depends on your age, gender, weight and activity level. There are online calculators available to calculate this.
Plan your meals
Divide your daily calorie intake between breakfast, lunch, dinner and snacks. Try to find a good balance between carbohydrates, proteins and fats, as discussed earlier.
Choose healthy ingredients
Make a shopping list of foods that fit your diet plan and stock up. Choose fresh, unprocessed ingredients and healthy foods, such as vegetables, fruits, whole grains, lean proteins and healthy fats.
Prepare your meals
To save time and make sure you always have a healthy meal on hand, you can prepare meals in advance. For example, cook for several days at the weekend and freeze portions, so that you can quickly have a healthy meal on the table during the week.
Adjust your schedule
Listen to your body and adjust your diet if necessary. You may need more or fewer calories, depending on how intensively you exercise or how your body responds to your diet.
Choose a nutrition coach
Putting together a balanced nutrition plan yourself can sometimes be a huge challenge. Especially the longer you are active, it is important that you continuously adjust your schedule to the needs of your body. Suppose, for example, that your friend can regularly be found in the gym, but finds it difficult to eat healthy and, above all, a varied diet, then a session with a nutrition coach is of course a great gift for him. This way you immediately have an original gift and your partner can fully focus on his new feeding schedule.