Physical activity is any body movement that works the muscles and requires more energy than resting. Examples of this include walking, running, dancing and swimming.

Proper nutrition is essential for maximizing exercise performance. A diet that includes the right amount of carbohydrates, protein and fats is key. Consuming a meal or snack within an hour before exercising is ideal, so that your body is well-fueled for your workout. Visit chaselynnwilliams.com to learn more.

Carbohydrates are one of the three main ways that your body gets energy. They are sugar molecules that your digestive system breaks down into glucose or blood sugar, which your body uses as fuel for cells, tissues and organs. Glucose is also stored in the liver and muscles for later use. Carbohydrates are found naturally in foods such as fruits, vegetables and milk products and are also added to some processed foods. These are often called refined carbohydrates or added sugars and include sugar in candy, cookies, cakes, fizzy drinks and pastries. They can also be found in a range of foods that are low in fibre, such as biscuits and ready meals.

Complex healthy carbohydrates, such as those found in whole grains, legumes and vegetables are also good sources of energy. When choosing carbohydrate rich foods, look at the total carbohydrate content on the Nutrition Facts label. This includes all carbohydrates, including sugars and starches, so it’s a good idea to limit these foods as much as possible.

The carbohydrates in healthy food have a lower glycemic index, meaning that they break down more slowly and release their energy over a longer period of time. This type of carbohydrate is better for exercise as it provides sustained energy over the course of your workout.

Some research suggests that carbohydrate intake can positively influence the performance of strength training, particularly when it is consumed prior to exercise. However, a recent study that compared two carbohydrate-matched conditions for a single session of leg press repetitions to failure did not find any significant difference in the number of reps completed. It is important to note that this study did not control for training volume, which may have accounted for the results.

Protein

Protein plays a vital role in building and repairing muscle, as well as regulating metabolism. It also helps fuel workouts, allowing you to progress faster towards your fitness goals. It is recommended that you consume 0.8-1.0 g of protein per kilogram (0.4-0.6 grams of protein per pound) of your body weight daily.

Ideally, you should try to meet your protein needs from whole foods. Lean meats, fish, dairy products, eggs, legumes and nuts are all excellent protein sources. A diet that includes a variety of these proteins will help ensure you are receiving a wide range of important nutrients, including vitamins and minerals.

It has been suggested that individuals engaged in exercise training require higher protein intake than those who are sedentary to promote optimal muscle protein synthesis (MPS). In fact, research supports that protein intake of 1.4-2.0 g/kg of bodyweight daily improves the adaptive response to resistance and endurance exercise training.

In addition, consuming a protein source that is quickly digested before and/or after exercise may be beneficial for stimulating muscle protein synthesis. This is likely due to the branched-chain amino acids (leucine, isoleucine and valine) found in protein, which are highly potent stimulators of MPS.

A previous study examining the effects of protein timing on muscle protein synthesis in humans reported that when consumed immediately before and/or after resistance exercise, consuming protein resulted in a greater increase in muscle mass than when consumed pre- or post-exercise.

Protein is an integral part of a healthy diet, and the best way to ingest it is through a combination of meals and snacks throughout the day. Aim for lean proteins like chicken, fish, and yogurt as well as whole foods like fruits, vegetables, nuts and seeds.

Fats

The fats you eat provide the body with a major source of energy. They help build cell membranes and sheaths around nerve cells, and they make it possible for certain vitamins to travel through the bloodstream. They also provide a steady source of fuel for low-intensity activity and long duration exercise, because they burn more slowly than carbohydrates. When the body doesn’t use the calories it gets from fats right away, they’re stored in fat cells or adipose tissue for future use.

The type of fat you consume matters because some types of fat are more healthful than others. Try to choose the healthy fats found in vegetable sources, such as avocados, olives, canola oil, and nuts, more often than the less-healthy fats found in meat products and some processed foods.

A well-rounded diet provides all the nutrients your body needs to work out at its best, regardless of your fitness goals. The best way to eat is by filling half your plate with vegetables and fruit and selecting lean proteins, whole grains, and healthful fats. If you want to see the biggest improvement in your workouts, focus on improving your nutrition first. Then, you’ll have the energy to push harder and longer and achieve your fitness goals. Think of your food as the highest quality gasoline for your body. The cheapest gas may run the engine, but it won’t get you as far or as fast.

Fruits

In terms of fitness and nutrition, fruit is an essential part of a well-balanced diet. It provides the body with a source of energy and is rich in vitamins, minerals, and phytochemicals such as polyphenols that help prevent and reduce inflammation in the body.

In a botanical sense, the term “fruit” refers to the mature or ripened reproductive structures of flowering plants (angiosperms) that enclose seeds and aid in their dispersal. Fruits develop from the ovary of a flower and may have fleshy or dry exteriors. Fruits are classified into three broad anatomical categories: (1) simple fruits, resulting from a single ovary; (2) aggregate fruits, which are derived from the ovaries of one or more flowers packed together; and (3) multiple fruits, such as pineapples, which result from the ovaries of many individual flowers. The term berry is also applied to many fruits that do not fit into the other two categories, such as bananas, strawberries, and raspberries.

A berry is a fruit that has a hard or leathery outer layer surrounded by the fruit’s edible tissue, called the pericarp, and contains one seed. Most berries are sweet and juicy and can be eaten whole or used to make juices, jellies, jams, and preserves.

In order to get the most health benefits from fruits, it is best to consume a variety of them. A colorful plate of fruits and vegetables can provide a host of nutrients such as fiber, vitamin C, potassium, folate, and other vitamins and minerals. Additionally, a varied diet of fruits can contribute to the prevention of chronic diseases such as heart disease, high blood pressure, and diabetes by reducing oxidative stress in the body.

Nuts

Anyone who is a fitness enthusiast or is trying to lose weight will know that nuts are chock full of healthy fats and protein. However, they also pack a punch when it comes to vitamins and minerals too.

Although nuts are high in energy and calories, they do not increase weight gain if eaten regularly. In fact, a number of studies have shown that eating nuts can help to improve body composition. Nuts are rich in unsaturated fats and have been linked to a lower risk of cardiovascular disease, and they contain fibre and phytosterols which act as natural cholesterol-lowering compounds. They are also a good source of vitamin E, B6, niacin and folate, plus minerals such as magnesium, zinc, plant iron, calcium, copper, selenium and potassium.

Nuts are a good source of the amino acid arginine, which is required by the body to produce nitric oxide. This in turn, eases blood flow by relaxing constricted blood vessels and improves circulation. This is particularly important for people who exercise regularly. They are also a good source of omega-3 fatty acids which have anti-inflammatory properties.

Including a variety of foods from the different food groups is essential for fitness enthusiasts to ensure they are getting all of the nutrients they need for optimum health and performance.