Top 5 Nutrition and Fitness Tips
1. Eat More Fruits and Vegetables
Studies have shown that eating more fruits and vegetables can reduce muscle damage in athletes and reduce sickness days by as much as 50% as well. Less sick days and less muscle damage means less injuries and workouts missed from being sick! And anyone who’s a serious athlete knows that even the slightest edge could make all the difference in your results – not that 50% less sick days is a just a slight edge!
2. Eat More Omega-3 Fats
Omega-3 fats are crucial to your health. Researchers say we should eat a ratio of Omega-3 to Omega-6 fatty acids as close to 1:1 as possible. But the average American has a ratio of Omega-3 to Omega-6 fats of 1:45! We’re way off balance. And that balance of Omega-3 fats is what protects your body from inflammation, the killer that leads to heart disease as well as injuries, soft tissue pain and arthritis.
3. Get More Vitamin D
Vitamin D is not just a vitamin – it’s a hormone. When scientists first discovered it, they thought it was a vitamin so it was mislabeled. But now we know better – it’s a secosteroid hormone that helps modulate over 20% of your genes – including the ones that help with bone and muscle strength. In fact, researchers now believe a lack of Vitamin D can cause weakened muscles – definitely not what you want if you’re working out!
4. Eat More Fiber
When you workout, your body needs every ounce of energy to deliver maximum results. If you’re backed up (constipated) because you’re not eating enough fiber, your body has to spend all that extra energy and resources working on getting your digestive system back on track. Eating a high fiber diet rich in whole foods like fruits, vegetables, berries, whole grains, nuts, seeds and legumes will not only make sure you get plenty of antioxidants, but plenty of fiber as well to make your digestive system work better.
It’s also important because your body creates more waste products and free radicals when you workout – so the cleaner your digestive system is, the better your body will be able to eliminate extra waste products from your workouts.
5. Eat More Berries
Dark blue and purple berries are known for their anthocyanins, a group of powerful antioxidants naturally occurring in many kinds of produce, but especially in blue and purple berries. These antioxidants not only help fight cancer and other diseases, they also help protect your endothelial cells – the single layer of cells that surround your blood vessels. These endothelial cells are responsible for the release of Nitric Oxide, which is what helps your blood vessels expand when you need more blood flow – like when you work out (or in bed too!).
Berries also help protect your blood vessels in other ways and may even help small capillaries form and function much better – like the tiny capillaries in your muscles that provide oxygen and nutrients to the muscle during workouts.
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