7 habitudes alimentaires saines que tous les amateurs de fitness devraient suivre

7 Healthy Eating Habits Every Fitness Enthusiast Should Follow

Healthy eating means providing your body with the nutrients it needs to maintain your health, feel good, have energy, and maintain or increase your performance. Regardless of your fitness level, good nutrition is important for everyone.

The food we eat provides the energy we need to survive and perform. Your body needs the following nutrients to thrive:

  • Vitamins
  • Minerals
  • Protein
  • Carbohydrates
  • Fat

A healthy diet will include a good balance of all the above nutrients. At its most basic, food supports all bodily functions through the energy it provides to our bodies – it is clearly the fuel we need to survive.

There are, of course, many grades of fuel. Providing our bodies with healthy food, especially for athletes, is not only important for leading a better life, but also for having enough energy to exercise and, more importantly, to recover and stay healthy. 'improve.

Good eating habits vary from individual to individual depending on their activities and lifestyle, but there are general guidelines that all fitness enthusiasts should follow to ensure success in their athletic journey.

Eating healthy does not only prevent many forms of diseases , but also helps athletes perform at their best, as it impacts strength, injury risk, performance and recovery.

GOOD NUTRITION WILL ENSURE THAT THE HOURS YOU SPEND WORKING OUT ARE NOT WASTED.

Follow these seven healthy eating habits for a successful fitness journey.

HEALTHY EATING HABITS

  1. Eat the right amount of calories

The key to a healthy diet is to balance the energy you take in with the energy you spend. You must eat enough calories to sustain your daily activities without exceeding what your body needs, as this will cause weight gain.

Conversely, eating and drinking too little will lead to weight loss and, in the case of athletes, poor performance and increased risk of injury.

healthy eating habits sports

For most people, eating the right amount of food (a balance of calories in and calories out) is the most important eating habit to maintain good health.

A good, easy way to invest in your health is a quality blender , because a good blender will last a lifetime, give you complete control over what you add to your food, and provide you with easily digestible, nutrient-dense foods, creams, or creams.

  1. Eat whole foods

As a general rule, the more processes your food has undergone, the lower its nutritional value.

The term whole foods describes natural, unprocessed foods (usually one-ingredient). Whole foods tend to be nutrient dense and contain fewer calories per serving than processed foods.

To ensure you get the most out of beneficial elements contained in fruits and vegetables, you must, for the most part, eat them in their natural form.

healthy food green smoothie bowl

Although there are many (often conflicting) diets, one consistent finding is that a diet of minimally processed, close-to-nature foods, primarily plants, is critically associated with promoting health. and disease prevention.

Having complete control over what goes into your food is not only cost-effective, but also the healthier option because you can avoid the empty calories and added preservatives and sweeteners found in most packaged foods. It also means that you can prepare meals and snacks according to your food preferences and personal tastes.

For example, with a blender, you can make your own nut butter from 100% peanuts or a whole fruit smoothie.

  1. Enjoy your food

Often overlooked, an important way to stick to healthy eating habits is to enjoy the food you eat.

A regular arugula salad, while great for athletes with its rich stores of vitamins, is just plain boring enough. But making arugula in a fun way or adding it to your daily morning smoothie are great ways to include this great ingredient in your diet.

FIND WAYS TO MAKE GOOD FOOD INTERESTING (AND DELICIOUS) AND YOU'LL BE MORE LIKELY TO CONSUME IT.

A Vitamix blender and accessories such as the Aer™ disc container allow you to whip, emulsify, crush or froth ingredients according to your needs and tastes. The Vitamix lets you get creative with your diet, adding different textures to your dishes and introducing new ways to enjoy your food.

  1. To be coherent

Progress takes time, so consistency is key when it comes to forming and following healthy eating habits.

Just as one meal isn't going to upend your entire diet, you can't expect a healthy dish to suddenly make you feel good. You shouldn't feel bad about including refined sugars in your diet - as athletes these are sometimes good sources of energy for exercise - but be sure to stay consistent in your healthy choices.

Unless you have a specific illness or dietary requirement, no food should be banned entirely. By basing the vast majority of your diet on whole foods, you'll be able to enjoy occasional treats while still staying healthy.

A sustainable diet is one that you can see yourself following for the next two or three years. Extreme dieting can do wonders at first, but will prevent you from developing healthy eating habits in the long run.

  1. Healthy eating habits – Prepare your meals in advance

Generally, foods that are easy to cook are more likely to be eaten. As humans with limited time, we're more likely to choose to eat something hassle-free, even if it's less nutritious, over a healthy meal if it takes a long time to prepare or is complicated. to cook.

Having meals pre-planned and ready allows you to consistently meet your fitness and performance goals. Preparing your meals beforehand brings consistency and gives you more leeway to think about what you eat (and will eat) and the amount of carbohydrates, fats and proteins in your food.

Well-organized meal prep ensures you get the right amounts of:

  • Protein to support muscle growth and tissue repair
  • Carbohydrates to support performance and replenish muscle glycogen
  • Fat for vital functions like hormone production

Chopping or preparing your food ahead of time can also make your decision-making easier in the future, as there's less fuss around your food, so you're less likely to stick a frozen pizza in the oven.

6. Make unhealthy choices harder

It's nice and comforting to have a cookie cabinet, but having easy access to unhealthy choices makes us more likely to succumb to temptation. While you don't have to forbid yourself from having cookies, not having a separate, special place for them in your kitchen will lessen the chances of you eating them.

CREATE A NEW ENVIRONMENT THAT MAKES HEALTHIER CHOICES EASIER AND BAD CHOICES MORE DIFFICULT.

For example, avoiding islands of junk food when shopping or adding small obstacles to unhealthy eating (like setting aside a small amount of money each time to finish a bar of chocolate, then donating the money to a Charity association). Adding friction to unhealthy choices makes you less likely to take them.

Conversely, facilitate healthy choices. Cutting an apple at the start of the day or replacing sweets with dates are both good places to start.

Eat healthy

  1. Variety is key - eat the whole rainbow

Another important eating habit is to eat a wide range of foods to ensure you are eating a balanced diet and that your body is getting all the nutrients it needs.

A variety of colors and textures in your food is a good way to ensure that you are meeting your nutritional needs. These include:

  • fruits and vegetables
  • nuts and seeds
  • healthy starches
  • beans and legumes
  • herbs and spices.

The chemicals that give foods their colors each have unique health benefits (for example, red foods contain important antioxidants, orange foods are rich in carotenoids, and green foods are packed with fiber, vitamins, and minerals ). Eating the full rainbow means consuming a variety of foods so your body gets all the essential nutrients it needs.

Variety in your meals is important for good health. With a Vitamix blender , you can create hot steaming soups or frozen sorbets, chunky salsas or silky smoothies. Even better, you can pack full rainbows into each one.

good eating habits

HEALTHY DIET AND SPORT

When you are physically active, your body uses more energy. It may help control or lose weight if that is your goal, or you may find that you need to eat more food to replace the extra energy used.

Healthy eating habits for athletes can have many benefits, including:

  • Improved performance
  • Reduced risk of injury
  • Better recovery after training
  • Improved physical health

A healthy diet will not only improve your quality of life now, but also ensure that you live more years without chronic disease in the future.

athletic performance and recovery after exercise are improved by optimal nutrition . During periods of intense physical activity, all athletes should ensure they are meeting their nutritional needs to maintain body weight, replenish glycogen stores, and provide protein for building and repairing tissue.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.