If you take regular exercise you may know that to perform at your best ability involves a number of factors. Two important factors include how you exercise and the diet you eat. The body needs essential nutrients and vitamins to even do the basic tasks. However, when it comes to physical training the body needs enough nutrients to cope and meet the extra demands.
The 3 essential nutrients that you need to include in your diet to assist you in achieving maximum physical performance are as follows:
Carbohydrates
Carbohydrates or carbs are essential for physical activities. Like a car your body will not move without fuel. It is carbohydrates that provide the fuel that powers your body. Actually carbs are the main source of fuel that your body needs for physical activities. Carbohydrates are turned in to fuel by the body converting the carbohydrates into glucose and this is directed via the blood stream to power your muscles. However, it is important that you eat a sufficient amount everyday because the body has a limited capacity to store it.
Foods that contain carbohydrates can divided into two groups. The first group is the foods that contain the complex carbohydrates. These are contained in brown rice, brown bread and pasta. The other group are refined carbohydrates and these are found in sugary foods such as candy, pastries and cakes. Foods with refined flour have the affect of playing havoc with your blood sugar levels whereas, complex carbohydrates release energy in the body gradually. It is advisable that you limit your intake of foods with refined sugars and flour.
Protein
Protein is an essential nutrient that plays a vital role in the growth and recovery of our muscles. If you take regular exercise for example 3 or 4 times a week then you need to take a little more protein compared to people who do not exercise. However, we generally eat more protein than we need therefore, you do not have to increase it by much. Protein is found in lean red meats, oily fish, chicken and eggs.
Fat
Believe it or not but fat is very important for our diet however, too many people eat too much of it. If you want to achieve optimum physical condition you need to cut down on your consumption of fat. The American College of Sports recommends that only 25% of your total calories should be derived from fat. You can reduce your intake of fats by avoiding red meats that are high in saturated fats and processed foods. Choose healthier alternatives like lean meats that include chicken or fish and reduce your consumption of high fat dairy products.
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