Eat. Sleep. Train. Three words I have lived by for the last 4+ years of my life. Easy to say right? I’ve never had trouble sleeping and I’ve been lucky and smart enough to go through years of training without any major injuries. BUT, sometimes I still get stuck in a spiral of bad nutritional choices and I see the impact it takes on my body composition and numbers in the weight room. If this sounds familiar, start reviewing these 3 nutrition basics to get yourself on the right track.
Often overlooked, water makes up approximately 60% of our body and needs to be replenished on a daily basis. Experts rank water second to oxygen in necessity to life. We can go months without food but only days without water. Water is responsible for temperature regulation, flushing out toxins and waste, transportation of nutrients and oxygen, and serves as a cushion for your joints and organs. That’s important stuff!
So how much water is enough? My go to amount is 1 gallon on training days and/or 8-10 cups regularly. Same goes for all of you! Don’t forget, drinking water doesn’t have to be boring! Spice that baby up by adding some lemon or zero-calorie flavors.
Protein is possibly the most important macronutrient (fats, carbs, protein) because of its’ role in the body. When you break down muscles via weight training or any other form of exercise, protein is responsible for building and repairing that muscle tissue. If you don’t consume enough protein your body will not sustain muscle mass.
For my people looking to be jacked and tan come July, make sure you’re consuming a protein source with every meal. It’s easy to remember, What burns fat? Muscle. What do you need in order to grow muscle? Protein. Eat your damn protein.
Nutrients keep our body running like a well-oiled machine. Water and protein are 2 very essential nutrient components, but we can’t forget about fruits and vegetables. Why are these so important? Fruits and vegetables are packed with fiber, antioxidants, potassium, and a bunch of vitamins. The benefits of adding these into your diet are endless; they control blood sugar, help tissue and cell function, support a healthy immune system, promote healthy skin and eyes, etc.
These 3 nutrition basics apply to everyone, sedentary or not, but as a member of Diamond State you already know the importance of healthy lifestyle choices. It doesn’t stop in the gym, however. You have to have your nutrition in line if you want the benefit of training to create a better body composition or just a better overall state of health. If you’re feeling sluggish or tired during a workout, think back to what you ate during the day. Your nutrition will have a direct effect on your workouts.
Do not limit what you’re capable of because of poor dietary choices. Want and expect more of yourself.