f time by using other nutrients for energy: nutrients that could have been used for their intended purposes. Depriving the body of carbs or going on a carb-free diet is not an astute move to achieving any fitness goals. Refined Carbs, on the other hand, are unhealthy source of carbs. You lose all the natural elements and micro-nutrients that come with it. Maintaining a healthy lifestyle and/or exercising on a regular basis requires you replacing your used nutrients from natural food sources. In short, chew up on your nuts, grains, and veggies and limit your total daily intake to 100-115grams of carbs if you’re on 2000Kcal/day. Before you go off declaring war on carbs , know that maintaining your fitness goals comes with consuming the right diet; and in this case the right carbs “nuts, grains, and fruits”.
Protein, as we know it, is the building block for all muscles. Proteins in your diet is the sole provider of all the amino-acids needed for the growth and repair of tissue. It enters your body, your stomach absorbs it, and it is converted into amino-acids (one of the most important building blocks of all cellular structures in your body). Without protein, which is then converted into amino-acids, there wouldn’t be an existence of mRNA. As of now, there are 20 identifiable amino-acids that make up human proteins. Fit Is Fashion, however, will be targeting only 8 of those which are your essential proteins: the 8 vital proteins your body doesn’t produce on its own. These amino-acids, (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) are not synthesized (produced) by the body. They must be consumed through dietary source. Histidine is sometimes argued to be part of the essential amino-acids.
You work out: you put stress on your muscles: those muscles breakdown: and the rebuilding process of new muscles start. It’s just as simple as that. No gimmick! No Magic! But knowing what and when to eat to replace your used protein source is the key to a better, healthy cellular and muscle growth. Supplemental protein source are not
ideal in replacing your protein. The highly publicized shakes and supplements are just business schemes to get you thinking you’re being healthy, while in reality they’re cashing in and in the long run you’ll end up paying more on medical bills from all stress these supplements placed on your organs, especially your kidneys. Supplemental/isolated proteins lack the co-enzymes and co-factors that must work together to enhance the protein’s effect on the body. While the supplemental/isolated protein bars and protein shakes may contain very little fat contents from its refinery process, the truth is, they still don’t substitute for the natural food source of protein.
Fitness hydration is a concept that is widely misunderstood by many; including personal trainers, health coaches, fitness enthusiasts, so on and so forth. When talking fitness, the occurrence of dehydration is dependent on so many variables: (1) The metabolic requirement of an individual, (2)The environment you’re training in (heat vs cold), (3) The amount of time you’re training for, (4) How much sweat you’re excreting, (5) Respiratory fluid loss, (6) How often you visit the restroom during your workout session (urinate), etc…
Staying adequately hydrated/repleted is generally essential for your day-to-day living and bodily functions. Knowing the type of workout routine and planning prior to the actual workout event could help prevent you from dehydration during or after your workout. For most anaerobic workouts: bench press, dead-lifting, a 15 seconds sprint, curls, high jumps, etc. you’re most likely not at risk of dehydration or losing electrolytes in mass quantity that will warrant repletion. You might do away with a sip of water. However, aerobic exercises, on the other hand, can quickly create the need for appropriate and effective repletion. During moderate to vigorous aerobic workouts, a good portion of your electrolytes are lost during sweating; hence replacing your lost electrolytes with good sport drinks is imperative. Water by itself replaces your lost fluid volume but doesn’t address the key issue of electrolyte imbalance. The amount of time you work out depends on the amount of fluid you consume before, during, and after your workout. Take a look at the chart below for a list of some recommended fluid intake tips: Adjust your fluid intake amount based on your body size and climate condition.
For a 1hr 30mins Aerobic workout:
2 – 3hrs before your workout:
Drink between 2 – 3 cups of water (473-710ml)
During your workout: Every 20 minutes
Drink around 150ml of sports drinks
After your workout: Over the next 2 hours
Drink between 2-3 cups of fluid: half of it water and the other half sports drink. This helps ensure repletion of your loss electrolytes after your workout session.