It’s been echoed time and time again that you are what you eat and this saying holds true, even today. Consuming the right meals at all times helps the body to stay optimally conditioned to carry out the everyday tasks. Moreover, for the few people with a more active lifestyle than the average population, it is more expedient that they stick to a health-friendly diet. Combining the right diet with adequate physical activities will drive the refueling process and keep the body going despite the huge demands on it.

As such, here is the best dietary guide for those with an active lifestyle.

Energize With Carbohydrate-Rich Foods

The fastest sources of fuel for the body are the carbohydrates rich foods like pasta, oatmeal, bread, and cereals. These foods make glucose available for instant energy while the excess is preserved in the muscles in a modified form known as glycogen. The more glycogen you have in storage, the longer you will be able to withstand the rigors of the active lifestyle. During training, consume more carbohydrate than usual to help spare the glycogen storage and make more glucose available for the task at hand.

Don’t Forget Proteins

Proteins are the building blocks of life. They are essential in the repairing of worn out body tissues and the production of new cells. Physically active individuals require a larger amount of protein, about 1.1 grams per kilogram of body weight, for the repair of used up muscle tissues. Fish, eggs, skinless chicken, milk and legumes have been proven as excellent sources of beneficial proteins. However, despite the obvious benefits, don’t consume too much protein as there is a limit to the rate of body protein synthesis. If you workout hard in the gym, you might want to take protein powder as it offers many different benefits. If you are from Australia, you can take the best protein powder in Australia at least once every day.

Drink Water Regularly

While exercising, it is essential to stay well hydrated by drinking 120mls to 180mls of water every 10 to 15 minutes. The goal is to replenish lost fluid thirst and avoid dehydration as this can lead to early fatigue during workouts. Outside of the fitness arena, adequate water intake promotes electrolyte balance in the body, glucose uptake by the muscles, and proper excretory functions because water is an important medium for releasing the waste products of body metabolism.

Take Calcium-Containing Meals

Strong bones provide a good framework for supporting the body mass in very active individuals. This category of people needs to prevent stress fractures since they are more exposed to extreme conditions than everyone else. A good diet, therefore, will incorporate adequate calcium which is required for maintaining strong bones. Milk is a popular source of calcium, as is cheese, cabbage and fish bones. Consuming enough calcium - plus a daily supplement of vitamin D - will aid to keep the bones strong and prevent avoidable fractures.

Mix It Up With Fruits And Vegetables

Fruits and vegetables enrich the body with supplementary minerals and essential vitamins that are necessary to keep the body and mind working actively. Vitamin B12, for example, is a nutrient that plays a role in the conversion of proteins and carbohydrates into usable energy for the muscles. Even a minor deficiency of B12 in the body will negatively impact this energy generation cycle in the muscles. Consequently, a mix of fruits and vegetables like bananas, oranges, avocado, apricots, cherries, spinach, and cucumber will go a long way to enrich the diet and make you fit for the active lifestyle.  

Published by Arina Smith