Nutrition plays an important role in maintaining a healthy and attractive physique but more importantly, plays a critical role in your health and physical performance. Some experts say nutrition accounts for 50 and even up to 70 percent of the battle when it comes to fitness. According to this rationale, physical training is half of the equation at most. Whether or not this is entirely accurate, nutrition does have a major role in developing a high level of physical readiness, looking fit, and feeling strong.
The following nutritional information is a simple guideline for looking fit and improving your overall health and performance. I am not a nutritionist, but I do have a decent understanding of physical performance nutrition based on my education in exercise science and practical experience. If you are looking for more detailed information concerning nutrition, see a certified nutritionist or a registered dietician. You cannot go wrong, however, in following the 10 nutrition guidelines below for optimum health and performance.
#1. Macronutrients
The recommended daily allowance of macronutrients for optimum athletic performance is 30% of your daily calories coming from quality fat sources, 20% of daily calories coming from lean quality protein sources, 50% of daily calories coming from quality carbohydrate sources in the forms of whole grains, fruits, and vegetables.
# 2. Balance
Eat at least two balanced meals per day. Some athletes, however, choose to skip breakfast as part of an Intermittent Fasting (IF) eating protocol. Ensure each meal has a balance of quality fats, proteins, and quality carbohydrates. Not all carbohydrates are equal. You want to eat nutrient-dense food for optimum performance!
# 3. Proper Snacking
Snack between meals with fruits, vegetables, nuts, and lean protein sources.
# 4. Eat Fruits and Veggies
Eat at least 3-5 servings of fruits and vegetables per day.
# 5. Stay Hydrated
Drink between 100 to 120oz (12-16 cups) of water per day, more if you are in a climate that is hot and humid.
# 6. Avoid Drinking Excess Empty Calories
Limit the number of fruit juices and sodas you drink. You do not want to get into the habit of drinking your calories. If you are going to drink soda or fruit juice, drink it after a hard training session so that your body uses it for fuel to recover.
# 7. Limit Your Consumption of Trash Foods
Limit your intake of sweets loaded with simple sugars and processed foods containing High Fructose Corn Syrup and Partially Hydrogenated Oils.
# 8. Eat Quality Food Sources For Energy
Try to eat foods that are as fresh as possible (fruits, vegetables, meats, and poultry without preservatives). A good rule of thumb is to eat nutrient-dense foods that will go bad within a week. Shop the outer perimeter of your grocery store for the healthiest food options.
# 9. Eat according to your activity level for the day.
If you are going to be active, eat more quality fats and carbohydrates for fuel and to promote recovery. If you are not going to be very active then cut down the number of carbs you eat that day and ensure that you beef up your fat and protein intake as a result.
# 10. 80 / 20
Follow the 80-20 protocol. This means that eighty percent of your nutrition should be clean with the remaining twenty percent being dirty or whatever you want to eat. This may equate to a couple of cheat meals throughout the week or a snack or too each day that would be considered “trash” food. Whatever the case, the purpose is to be mindful of eating a clean diet and giving yourself a break from time to time.
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