Exercise is important when you want to look great in or out of cloths. However if you don't eat right all the exercise in the world can save you from eating junk foods and sugar. Here are some simple steps that will get you eating for a leaner body!
Fish is an excellent source of protein that should be consumed regularly. Varying in fat content, some types of fish are high in healthy fats while others are low in fat altogether. Unlike other tissue proteins, though, fatty fish provide a host of benefits to you.
Salmon and sardines, for example, are excellent sources of omega-3 fatty acids, which support the immune system and assist with muscle recovery and growth, in addition to many other benefits. Fish that are lower in fat, such as tuna, also make an excellent source of protein. Everyone, regardless of their phase of diet or training goals, should strive to take in eight ounces of fatty fish at least 2-3 times a week.
Vegetables are one of the most overlooked components of our nutrition. Many of us are rigorous about our protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Everyone should strive to take in five or six servings every day.
To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.
A very important supplement, L-Glutamine
Known for its immunity-enhancing properties, L-Glutamine is not only one of the most prevalent aminos in the body, but also one of the most important for protein absorption. If you're overly stressed from dieting or training, supplementing with L-Glutamine allows your body to maintain its storage supply of L-Glutamine in muscle tissue, enhancing overall muscular growth and recovery. Take 10-40 g of L-Glutamine a day. The digestion system can not absorb protein without having L-Glutamine present in the gut. So make sure you keep your levels high all day long!
Anti-oxidants are crucial too
Take a mix of antioxidants; a good cocktail has an anti-catabolic effect by quenching free radicals formed during and after intense exercise. In your antioxidant regimen include 400-800 international units (IU) of vitamin E, 500-1,000 milligrams (mg) of vitamin C, 200 micrograms of selenium (from selenium yeast). Get the rest from five or six servings of fruits and vegetables per day.
Get your minerals in or you won't get the results you desire!
Take extra calcium and magnesium. If you look at the label of any once-daily multivitamin, you'll notice a "mineral gap"—a place where certain minerals should be listed. Even if they're included, most multis contain only a small percentage of the Daily Value (% DV) of calcium, magnesium and potassium.
Calcium is important for fat-burning metabolism, magnesium for training performance and potassium for muscle cell volume. A once-daily multivitamin simply doesn't cut it. Correct the situation by taking 1,000 mg per day of supplement-source calcium (or two to three cups of fat-free dairy products), 450 mg of magnesium, and five or six servings of fruits and vegetables per day (for potassium as well as other micronutrients).
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