It never ceases to amaze me how much time we spend in the gym, only to sabotage our efforts unknowingly with our diets. We continue to plod along for several weeks, only to throw in the towel after not seeing any results. What we are missing is one key ingredient- food that makes us fit. Amazingly, approximately 80% of reaching your fitness goal comes from the food you eat, and the other 10% is each fitness and genetics. Read more to find out why.
When it comes to losing weight or gaining muscle, a key factor is calories in versus calories out. Basically, to lose weight you need to eat less calories than you burn. Likewise, to gain muscle, you need to eat more calories than you burn. Without this knowledge, people often perceive that they are burning way more calories than they really do when working out, and also eat more calories than they think. So let’s say you worked out for 45 minutes and burned between 250-300 calories, then rewarded yourself with a big meal of about 600 calories. Not only did you negate the calories you burned, you took in an additional 300 calories! Granted, you do need to refuel with proper nutrition, but I see way too many clients that think they can eat whatever they want after working out. This couldn’t be further from the truth.
Your job is to eat fit foods that are going to help you reach your goals. Remember, getting the nutrition right is 80% of the equation. Here are three fit foods that are critical for your success.
- Omega Fatty Acids: Fat is the largest source of fuel for your body, so load up before your workouts. Omegas are essential, meaning you must get them from food-your body doesn’t make them. High sources are walnuts, sardines or my favorite-Goji100. I just take a shot of this super fruit right before I work out.
- Protein: We need protein to support weight loss, gain lean muscle and to improve recovery from muscle soreness. My favorite fit protein food is the chia seed. It means “strength” in the Mayan culture and has more protein than an egg. And as a bonus, it has 11 grams of fiber in one ounce!
- B-Vitamins: These are also essential and are responsible for converting your food into fuel. This is absolutely critical for supporting weight loss and speeding up your metabolism. High sources are brown rice, oysters or Acai Berry Juice. I like to go with juice because it is absorbed by the body super quick which is important when working out.
So as you can see, food can and does make you fit. Instead of slaving away on the treadmill for hours on end, we just need to learn to focus on proper nutrition. By incorporating fit foods such as omegas, protein and B-Vitamins, you will really be putting quality nutrition into your body. Throw in a bit of fitness for good measure, and you will be well on your way to sky-rocketing your results!
*The information on this site is designed for educational purposes only and has not been evaluated by the Food and Drug Administration. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose, treat, cure or prevent any health problems or illnesses without consulting your pediatrician or family doctor. Thank you!
~by Kimberly Olson