If you’re trying to accomplish an optimal athletic performance while living in isolation at home, your workout routine alone might not be enough. Most probably, you have heard it millions of times, but nutrition actually is a critical part of any workout program. Nutrition is a healthy way to boost your training performance without any harmful side effects.
Excluding carbs from your diet isn’t the healthiest approach to eating, especially if you are also working out, but eating the right foods at the right time of the day might provide you more serious gains. In fact, more studies on the effects of nutrition and dietary supplements have shown that paying attention to calories, macronutrients, specific supplements, and meal timing will have a significant impact on your results. But because you might not have enough time to sort out all that information, we’ve gathered a few basic nutrition and supplements rules you can learn to improve your workout routine.
Focus on protein
Protein should not be missed from your life, especially if you want to improve endurance. Protein provides your body with necessary amino acids that are used to build blocks of muscle protein. Even though the recommended dose of protein is set at less than 1 gram per pound of bodyweight for a typical person, research has shown that athletes, especially those in need to build strengths and muscle mass, need approximately double that amount. Protein is an essential nutrient for the development, growth, and regeneration of body tissue and muscle. Unlike fat, protein has a higher metabolic rate, so you can burn more calories, and it can also prevent you from overeating. Where can you find protein? Protein such as eggs, nuts, chicken, lean, and fish can satisfy your daily appetite and regulate your metabolism. These are considered most complete protein sources that can provide your body with every essential amino acid, known as those your body cannot process on its own.
Eat the right carbs at the right time
A great way to improve your workout routine would be to eat more good carbohydrates, such as green and root vegetables, at the right time of the day. Eating more carbohydrates earlier in the day will provide you with more time to convert it into energy. For instance, you can eat slow carbs 30 minutes before your workout routine and starchy carbohydrates such as rice and potatoes post workout. Research has shown that when you eat slow-digesting carbs, you not only experience less fatigue and more energy during the exercise, but you burn more fat and experience less hunger throughout the day.
After your workout routine, experts advise choosing fast-digesting carbs such as baked potatoes, white bread, or energy drinks. This will increase your anabolic hormone insulin levels, which leads to the carbohydrates you eat in the muscle cell, where they’ll be stored as glycogen necessary for your next workout routine.
Don’t Avoid fat
Avoiding isn’t necessarily healthy, especially if you plan to build a steady muscular mass and endurance. Almost 20%- 30% of your daily calories must come from fat. Unlike the sedentary population, which is strongly advised to avoid an unmanageable saturated fat intake, about 10% of your body’s fat calories should be saturated to bring your testosterone levels to normalcy. Keep in mind that an optimal level of testosterone is absolutely vital for avoiding fat gain and building strength and a steady muscle mass.
We advise you to consider red meats such as beef steaks for saturated fats, avocados, peanut butter, mixed seed, and olive oil for monounsaturated fats, and walnuts, flaxseeds, and fish as proper sources of omega-3 fats.
Consider Greens Supplements
Foods that help you build endurance and greens supplements are also worth considering. Dietary supplements as those from the Medical Clinic of Northville use combination wheatgrass, spirulina, chlorella, kelp, beets, ginseng, pineapple, and green tea extract efficient for your immunity, energy levels, exercise performance, and hormonal health. While many foods may provide a complex range of nutrients, greens supplements are considered one of the best sources for nutrition available.
Green supplements do work wonders for your workout routine if they’re used correctly, but if misused, they can possibly interfere with your muscle growth and insulin sensitivity, a reason why you should pay attention to the way you use them.
Stick to Your Healthy Diet
Stick at your healthy diet no matter how difficult this might appear to you. The most common mistake is to dump your healthy eating plan before you see the results. A great way to avoid this is to surround yourself with people who support your idea and encourage you to achieve your goals. Moreover, a good idea would be to start your new healthy regime when you have more time for yourself, and your life feels quite stable.
Cheat meals are allowed
In case you’re the type of person who is highly disciplined about your diet, it is good to occasionally cheat meals. There is nothing wrong about having cheat meals from time to time. In case you doubt it, there are multiple ways to make cheat meals healthier too. As long as you’re entirely aware of how much you exercise compared with the amount of food you eat, cheat meals are totally allowed. When preparing your cheat meal, try to get some protein with it. If you’re craving carbohydrates such as pasta or pizza, make sure you train immediately before, so you can use the extra fuel.
No matter your fitness level, a great way to improve your home isolation workout routine would be to focus on healthful sources of protein and carbohydrates. Eating a balanced diet still remains one of the best ways to keep track of your workout routine, improve endurance, feel, and look better. If something seems off about your level of performance, take some time to determine whether there’s something you’re doing wrong or you can change about your diet and your life-style.