The majority of nutrition experts would say that the main thing to remember when it comes to healthy eating is that you can eat anything in moderation as long as overall you are adopting a balanced diet that’s full of variety, colour and sensibly-sized portions. The foods we consume are the sources of vitamins, minerals and energy – three necessities that keep our bodies functioning, and a varied diet that taps into carbohydrates, healthy fats and proteins is what any adult requires to keep their health on track.
If you’re keen to up your fitness level, it’s vital that you take a look at your diet and eliminate anything that could hinder your performance. Follow our guide for advice on how to ensure what you’re eating is nutritionally-rich for optimum fitness.
The right kind of carbs
Despite what glossy mags and celebrity diets may claim, carbohydrates are not an enemy that deserves to be locked in the cupboard never to see the light of day. In fact, carbs are essential as they provide you with your primary source of energy. But, it’s also important to realise that not all carbs are created equal! The carbs you want to embrace are whole and unprocessed; these carbs retain the natural fibre that refined carbs remove. Vegetables, fruit, potatoes and whole grains are the carbs you need to learn to crave, leaving the white bread, white pasta, white rice, sugar-laced juices and pastries on the supermarket shelves where they belong.
Find vitamins through variety
Variety and colour is particularly important when it comes to learning to love vegetation, as this is the most effective way of consuming all the vitamins and minerals you require. Your diet should be full of colour and embracing the entire rainbow should become habitual in your daily routine. As a rough guide, yellow and orange fruit or veg tends to contain vitamins A and C, green veggies are high in vitamins B and E and purple produce is packed with vitamin K.
Not all fats are felons
Including fat in your diet may seem contrary to you when fat is exactly what you are trying to lose or avoid gaining, but healthy fats are actually essential for heart-health, healthy skin and safe cholesterol levels. Good fats can be found in nuts, seeds, avocados, olives and olive oil, salmon, some lean meats, eggs and dark chocolate – yes, chocolate (at least 70% cocoa)! Choose fats like this to help maintain good health and instead ditch food containing bad, saturated fats like cakes and biscuits, and processed foods like burgers, butter, cream and fatty meat.
Become the PRO in protein
If finding time to exercise is driven by a desire to build muscle or burn fat, the macronutrient you want to become most familiar with is definitely protein. Any fitness fanatic knows how essential protein is to their daily routine since protein contributes to a growth in and maintenance of muscle mass. Protein also contributes to the maintenance of normal bones, which is why consuming a diet containing high-protein foods perfectly complements a schedule that favours strength exercises. Click here for a nutritional pre-workout shake recipe that’ll help you to perform at your peak when you hit the gym.
Protein before and after a workout is a great idea and beneficial when it comes to muscle repair, but it’s also sensible to start your day off with a high-protein breakfast. Seafood, white meat, lean beef, eggs, beans, soy and Greek yoghurt are all excellent sources of protein. Protein is also important before and after a workout.
Supplement your diet
Vitamin supplements should never be seen as a replacement to a healthy-balanced diet but introducing supplements in some form can be an excellent way to boost your vitamin and mineral intake, particularly if you are taking on more exercise.
This month we launched our #PoweredByArgi campaign and that’s because we believe that Argi+ is an excellent choice of beverage if you are looking for something to support you whilst you workout. There are so many amazing benefits in a glass of Argi+ – here are some of the key ones we want to shout about:
L-arginine is a popular amino acid and a building block for proteins – that’s why Argi+ is so popular with active people.
Its vitamin C content contributes to normal collagen formation for the normal function of blood vessels, bones, cartilage, gums, skin and teeth. Vitamin C also contributes to a normal energy-yielding metabolism, normal function of the immune system and the reduction of tiredness and fatigue.
Its vitamin K content contributes to normal blood-clotting and the maintenance of normal bones.
Vitamin D contributes to the maintenance of normal bones and muscle function.
Vitamin B6 contributes to normal functioning of the nervous system and normal protein and glycogen metabolism.
Vitamin B12 contributes to normal psychological function and normal red blood cell formation.
Argi+ also contains folate (folic acid) which contributes to normal amino acid synthesis, normal blood formation and it plays a role in process of cell division.
Contains wholesome dark berries including red grapes, blackberries, blackcurrants, blueberries, elderberries, raspberries and Morello cherries.
Argi+ comes in convenient stick sachets that can easily be thrown into the gym bag.
Find out more about Argi+ by keeping an eye on Forever’s Facebook page and following our #PoweredByArgi campaign. We’ll be sharing exercise videos and tips from rugby star Ben Cohen, plus incredible competitions with sport-related prizes!
How do you keep your fitness and diet in check? Let us know by commenting below.