Holistic Nutrition Plan for Physically Active Person
We have carefully crafted a nutrition plan for physically active person. All you need to do is study this article diligently.
People indulge in many athletic activities to improve their performance, lose or gain weight or just to be fit. Even if it is just a hobby and not about setting up any records, the right nutrition is beneficial to achieve your personal goals.
It is well known that the performance and the physical condition of the human body are strongly linked to our food and its nutrition, vitamins and minerals which are life sustaining elements. For a physically active person, an holistic Nutrition is need to still remain fited
As a physically active person, you acknowledge the fact of fueling your body for optimal activities.
However, Nutrition goes far beyond consuming calories and macronutrients. Holistic Nutrition takes cognizance of the intricate partnership between food, body, mind to empower your overall well-being.
In this article, you will discover how holistic Nutrition can reform your physical performance, mental clarity, and overall well-being. It will also explore strategies and guidance to energise you as a physically active person.
Nutrition for a Physically Active Person
As humans, we need a certain amount of energy in our day to day activities. The following are Nutritions to fuel our day as a physically active person.
1. Water Intake
Even without any form of physical activity a healthy adult should drink at least 1.5 litres of water per day. An average man weighing 70 kilos loses around 1.4 litres of water during one hour of running through his sweat.
It is important to refill the resulting decrease of water. A constant water intake of 200ml every 15 minutes or more is advisable for a Physically active person.
Aside from water, any kind of liquid can be taken either as mineral or thin clear fruit-juice which provides electrolytes additionally.
The water supply level should be balanced not later than two hours or less after the workout.
2. Pre-work Out Meal
The seriousness of a workout is among other factors depending on your energy rate.
A black coffee and a banana is actually much more nutritious than those highly recommended chocolate energy bars which mostly contain lots of fat.
The energy your body requires for dealing with digesting this fat is absent in your muscles during your workout.
3. Banana
Bananas are rich in potassium and magnesium, which are essential nutrients to get on a daily basis.
Eating a banana can help replenish these minerals while providing natural sugars to energized your workout.
For additional protein, enjoy your banana with a serving of peanut butter.
4. Berries, Grapes, and Oranges
These fruits are all full of vitamins, minerals, and water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated.
Consider pairing them with a serving with yoghourt for protein.
5. Nut
Nuts are a rich source of heart-healthy fats and also provide protein and important nutrients. They can give you a source of boost energy for your workout.
Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle.
High-fat foods can slow digestion, and they may make food sit in your stomach for a long period of time, if your workout is coming up immediately.
6. Nut Butter
Many supermarket or stores carry single-serving packets of peanut butter that don’t require refrigeration and can be easily stored in a gym bag.
For a tasty protein-carbohydrate combo, you can spread peanut butter on:
- an apple
- a banana
- whole-grain crackers
- a slice of whole-grain bread
If you don’t like peanut butter, try almond butter, soy butter, and other protein-rich alternatives.
7. Post-workout Meal
After a good workout, the body reduces up to two-thirds of its glycogen reserves. It is advisable to refill these carbohydrate stores in the next two hours after the workout. Because the muscles are still strongly active during this time period and are able to store the necessary glycogen more easily.
Therefore, it is important to decide your post-workout meal that mostly fits your fitness goal.
Athletes who wish to gain weight are recommended to have a diet rich in carbohydrates and proteins with less fat, whereas an athlete who wants to lose weight is supposed to eat less carbs and fat but lots of protein and vitamins.
Bottom Line
Personalized nutrition is an approach that considers an individual’s genetic makeup, lifestyle, and health status to create a customised diet plan.
Unlike one-size-fits-all diets, personalized nutrition take cognizance of the fact that everyone is different and that dietary needs vary from person to person.
By tailoring nutrition plans to your specific requirements, personalized nutrition can address various health issues, improve overall well-being, and help you attend your health goals.
Unlike generic diets, personalized nutrition takes into account your:
Genetics: Your DNA can reveal how your body processes different nutrients.
Lifestyle: Your daily habits, such as exercise and sleep, influence your nutritional needs.
Health Status: Existing conditions, allergies, or intolerances are factored in to ensure your diet supports your overall health.
Goals: Whether you aim to lose weight, gain muscle, or simply maintain a balanced diet, your nutrition plan can be tailored to help you achieve these goals.
