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August 05, 2022 3 min read

Are you wondering whether to diet, exercise, or follow some combination of the two for losing weight? Both diet and exercise are popular options. Unfortunately, when people choose one or the other, they often fail to get the full benefits. You need the right balance of diet and exercise for a healthy life.

Link between diet and exercise

Exercise is needed if you want to stay fit. It improves muscle mass, endurance, immunity, blood circulation, heart and lung health, and mental alertness.

Diet is equally important. A nutritious diet guards against diseases, improves energy, gives you healthier eyes, skin and teeth, and helps organs function better.

The importance of diet and exercise is equal when trying to lose weight. You can exercise all you want but if your diet is made up of overprocessed food, exercise will not help you. Similarly, you might eat a nutritious balanced diet, but if there is no physical activity, your health will not improve.

Diet is important for exercise

Nutrition is important for staying fit, but you need both nutrition and exercise. Food gives you the nutrients that you need. Exercise helps your body absorb those nutrients properly.

Imagine an electric vehicle (EV). What will happen if you try to drive it when it has run out of charge? Or if you try to drive it on petrol?

The human body is the same way. It needs the right fuel in the form of the right food for exercising. Balance is key when eating for exercising, and proper planning is necessary. This is why proper diet and exercise plans for beginners are helpful.

Connection between various meals and exercise

The first meal of the day is very important. It gives you the energy to start your day the healthy way. The best foods for breakfast are those rich in whole grain carbohydrates, proteins, and fibre.

Snacks are also important as they give you energy to keep going between meals and help you avoid overeating at meals. If you choose healthy snacks like fruits, nuts, or Health Nut’s Soya Splits, they will give you an extra boost of nutrients too.

(To learn about some yummy and healthy snacks, check out our post on 5 Healthy Snack Recipes for Weight Loss)

Lunch and dinner are the other two meals that you should have every day, according to diet and exercise plans for beginners. For lunch and dinner, you should eat well-balanced meals that contain foods from all the nutrient groups.

If you are planning to exercise regularly, it is important to have these nutritious meals so that you have the right kind and right amount of fuel to burn.

Balanced nutrition for exercising

Planning the right diet for exercising also means eating the right body fitness food.

Carbohydrates give you the energy that is the foundation of all activity. Complex and whole grain carbohydrates are the best.

You need protein to maintain your body’s muscle mass and to help your body deal with wear and tear. Protein can come from meat, fish, eggs, dairy, or legumes.

Eating healthy fats will supply you with essential fatty acids and calories to burn when. Foods with healthy fats include nuts, seeds, and avocados.

Fruits and vegetables are essential for fibre, vitamins and minerals. They also make great snacks. You should try to eat a wide variety of fruits and veggies, especially those in season.

Hydration is also crucial. It helps to maintain fluid balance in the body and keeps circulation systems healthy.

If you find that it hard to put together balanced meals because of a lack of time, you can opt for healthy meal substitutes like Health Nut’s Meal In One to give you the same level of nutrition without any hassle.

Pre-workout nutrition

If you plan to work out, you should fuel up before your exercise for maximum benefit. Your meal should have food for fitness: carbohydrates, fat and proteins. Some foods you can eat are:

  • Bananas
  • Berries, grapes and oranges
  • Nuts and nut butter
  • Whole-grain bread
  • Brown rice
  • Eggs
  • Milk and yogurt

Ideally, your pre-workout meal should be 2-3 hours before exercising.

Post-workout nutrition

It is important to get proteins and carbohydrates soon after your workout as exercise uses up muscle protein. Some foods for fitness you can eat after exercising are:

  • Potatoes and sweet potatoes
  • Quinoa and other grains
  • Fruits
  • Rice
  • Oatmeal
  • Whole grain bread
  • Soybeans
  • Eggs
  • Dairy
  • Salmon or tuna
  • Chicken
  • Nuts, nut butter, and seeds

Ideally, you should eat within 45 minutes after your workout.

Diet or exercise alone cannot give you perfect weight loss and fitness. You need both in balance. You need exercise to build fitness, and you need healthy food for fitness to get the maximum benefit from exercise. With the right combo of diet and exercise, you will find it much easier to meet your fitness goals!


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