To get in physical shape and stay healthy while you enjoy your activities, a good diet is as important as a good training. Your body needs to be properly fueled, so eating the right foods at the right time is one of the most important things you need to pay attention to. You need to know your own body and its requirements to choose the best diet for you and your activities (is not as simple as picking carrots over pizza), but here are some basic tips to keep in mind when you’re preparing your table.

First Things First

The most important meal comes first thing in the morning. You need to break the fast of not eating for a long period of time, especially if you’re working out that day, so if you’re one of those people who skip breakfast, we got to stop you right there.

But is not only about eating per se, you need to have a healthy breakfast that provides you with the energy you need. Don’t rely on carbohydrates and sugar: pick refined grains like oatmeal, oat bran and other high-in-fiber cereals and put in some protein like milk or yogurt. Replace all-purpose flours and toasts with whole grain options, always add proteins like an egg or peanut butter and cut the salt. Is proven that eating good breakfasts regularly can help you replenish your blood sugar, and is also linked with lower risks of diabetes, heart diseases and obesity.

Protein Snacks

Red blood cells die after 120 days. The best way to maintain them is eating protein, a component also needed to repair muscles and keep your body growing. Adults need 0,8 grams of protein per kilogram of their body weight, but exercisers need a bit more. Protein can come from poultry, fish, dairy, legumes, eggs and red meat (this one in little portions), but the healthiest options are always low in saturated and trans fats. Even though proteins don’t supplant carbohydrates, avoid having snacks that are carb-only and enjoy the benefits of your workout even more.

Eat the Rainbow

Boost your vegetables and fruits game! They are natural sources of fiber, vitamins, antioxidants, minerals and other stuff that your body needs, so they need to be on your plate every single time. Don’t be afraid to have a bunch of them: they fill you up with a huge amount of food and small pieces of fat and calories. Choose fruits and veggies of different colors to enjoy the full range of benefits and different compounds they offer. Keep dried fruits on your bag for snacks and consider trying new ones every time you go to the store.

Fuel Up

You need a lot of energy before and after you hit the gym, achieving the right balance between carbs and protein. Avoiding junk food, specially pre-workout, can make you feel more energized and will improve the results of your training, so keep in mind some of the best snacks to have in hand when you’re about to exercise.

Bananas are full of potassium and magnesium while providing healthy sugars, nuts and its varieties (like nut butters) are great sources of healthy fats and protein, and fruits like berries, grapes, and oranges keep you highly hydrated because of the amount of vitamins and water they have.