While getting up and working out is obviously essential in reaching your fitness goals, the role of nutrition cannot be underestimated. Having a balanced workout routine, sleep schedule, etc, can all be undone or enhanced by what you fuel your body with. In this blog we’re going to give you a quick guide on what types of food you should include in your diet, what they do and good examples of what foods you can look for when planning your meals for the week. So, let’s get started on breaking down the key food categories you need in a healthy diet while working out.
Lean Protein
What Does it Do?
Let’s begin with the most common food category people mention when it comes to working out and that is lean protein. Protein has a major role to play in your workouts with benefits in your overall performance, recovery and muscle repair/growth. It is essential that protein is included in your meals as it provides amino acids which help repair tissue damage maintained in a workout session as well as helping muscles build strength and potentially grow in size depending on the type of workout you perform. Not only that, but protein is also a great source of energy and increases satiety which reduces hunger, meaning you are less likely to fuel with unhealthy snacks.
Examples of Protein Rich Foods:
- Chicken
- Fish
- Eggs
- Tofu
- Lentils
- Beans
- Milk
- Legumes
Carbohydrates
What Do They Do?
Another buzz word among fitness circles are carbohydrates, which often get an unnecessarily bad rep considering the key role they play in building a consistent fitness regime. The most important thing carbs do is provide our body and mind with energy, allowing us to maintain high performance levels when we work out, as they replace glycogen within muscles. Carbs are also fantastic at delaying fatigue and preventing the breakdown of muscles as we workout. Another key factor of including carbohydrates in your diet is their ability to help with recovery post-workout, preventing muscle soreness and stocking up that energy we’ll need for our next workout.
Examples of Good Carbohydrates:
- Whole Grain Pasta
- Legumes
- Vegetables
- Fruit
- Oatmeal
- Beans
- Lentils
- Quinoa
Healthy Fats
What Do They Do?
It is important to note that when it comes to fats, healthy fats are the ones you want in your meals as more processed forms can have negative effects on the body. Healthy fats are amazing for providing long lasting energy as opposed to carbs which generally produce short energy fuelling. Another role they play is in vitamin absorption, which helps with bone health, immune health, plus much more, not to mention that healthy fats are crucial in the production of testosterone which is vital for muscle growth and recovery. Not only do healthy fats have a positive impact on the body but also on the mind as they aid in improving cognitive function, which can allow you to stay on track during your workouts and in day-to-day tasks.
Examples of Healthy Fats:
- Fish
- Nuts
- Tofu
- Avocados
- Seeds
- Vegetables
- Eggs
- Milk
Fibre
What Does it Do?
Fibre is often forgotten when people discuss food sources that are key to sustaining a good workout routine. There are several reasons fibre should be included in your diet starting with the fact it is another way to gain energy during your workouts as it provides a steady release of glucose instead of a short burst of energy which leads to burnout. As well as that, foods rich in fibre are a great way to stay full for longer and can help in repairing muscle tissue post-workout. Not only this but fibre is a huge factor for good digestive health which allows you to process all the other food types, keeping your body ready for a consistent workout routine.
Examples of High Fibre Foods:
- Legumes
- Whole Grain Rice
- Nuts
- Fruits
- Vegetables
- Seeds
- Beans
- Quinoa
Building Your Balanced Diet
There you have it a quick breakdown of four key food categories to include in your diet when working out. As you can see there is an overlap in several food sources that cover different types of food, so it is about choosing what’s right for you to reach your fitness goals and for a little extra you can add in some of our nutrition products. Depending on if you are looking to lose weight, gain muscle, maintain and so on, the ratio of which food type to include in your diet can alter, but it is important to have a mixture of all of the above, as well as keeping yourself hydrated throughout the day. Planning your meals in advance is a brilliant way to maintain a healthy balanced diet, but don’t forget there is always room for a snack here and there as we all deserve a treat.
How Aura Leisure Can Help
At Aura Leisure, we provide personalised fitness programmes that can help you make the right choices about what to do in the gym as well as what to put on your plate. For people starting off their fitness journey, Aura Fit for Life is a great place to start, while for those of you hoping to push to another level, Aura Lean3 is ideal. Our state-of-the-art gyms and swimming pools are the perfect place to get in your workouts in order to reap the rewards of your balanced diet. Even better still, our members get access to all of this plus access to our fitness classes, use of our InBody analyser and much more at no extra cost.