We all require food to have our body functions active, but it is in your hand to control what you eat to accomplish your health goals. Follow these 5 simple eating tips to sustain maximum level health fitness.
Start setting your own goals
Determine one or two part of your goal you want to improve and start with those. You may want to improve one of your habits but that doesn’t mean that has to be completely overhauled. Keep record of your diet and look for opportunities for advancement if there is any that matches in line with your goals. First do small changes, and see what slight difference you can get with consistency.
Take low doses of caffeine to boost energy
After a morning workout session or a hectic office hour, it’s common for many to turn to caffeine containing energy drink supplements. Caffeine has been known to improve muscular endurance, muscle recover, strength power, and more. And you are wrong if you think you need it more. For a better performance benefit, moderately low doses of just 2-3 mg of caffeine are enough for per kilogram body weight which can be covered by 1-2 cups of coffee. Over doses of caffeine is unlikely to offer further advantages or may even impede performance.
Take nitrate rich veggies to improve blood pressure
Leafy greens like arugula, lettuce, spinach and other vegetables like beets, red cabbages, and so on have been linked to lower blood pressure. Veggies have this activity due to their nitrate content which in the body gets converted to nitric oxide. Nitric oxide helps blood vessels dilate to support easy blood flow and provides other health benefits like better brain function and improved high-intensity workout performance. To reap the benefits, aim to take extra serving of leafy greens that are nitrate rich to your meal each day.
Take omega-3s to support your muscles
Fatty fishes like herring, sardines, mackerel, salmon and other fish are good source of this essential fatty acid. The omega-3 index, both in adults and athlete groups, has shown that most individuals are not taking optimal intake of omega 3s. Omega-3s are essential part of cell membrane throughout the body and having a lower index number is considered a greater risk for cardiovascular health issues like coronary heart disease. They also play significant role in preserving muscle mass at the time of injury. Only 2 serving of omega-3 rich fish per week is enough to maintain optimum level intake.
Split protein consumption to enhance athletic performance
Splitting protein consumption in several meals throughout the day is way better than taking all the proteins in one single meal. For athletes, splitting doses should likely be 0.25 to 0.4 grams of protein per kilogram body weight which should equivalent of taking somewhere ranging 20 – 40 grams of proteins in each main meal or maybe more for intense performers. This way with the addition of proteins snacks, an athlete can easily reach to his/her target portion of 130 – 150 grams of protein in a day.
