Updated: Sep 24, 2018
One of the biggest complaints that I hear from clients is that they are working hard in the gym but not seeing the results they want. I may be biased but your body composition is 80-90% of what you eat, the rest split between exercise and your genes. Kind of a disappointing ratio, especially if you are working out and eating whatever you want.
Here are a couple of tips to get the most out of your workout and reaching your fitness goals faster:
Balance your macronutrients. Eating a proper balance of protein, carbs and fats is important. Sometimes this takes a little bit of playing around with. I always suggest tracking your food through an app like myfitnesspal to get an idea of where you are at. There are tons of calculators online that you can use to help you determine your ideal caloric intake and your macro balance. If weight loss is your goal, you want to be in a caloric deficit ie. burning more calories than you take in.
Eat your micronutrients. Eating foods that are colorful means they are full of vitamins and nutrients that help you recover faster, support your metabolism and balance hormones.. Always include lots of leafy greens, berries, cruciferous veggies like asparagus and cauliflower and opt for foods that are unprocessed with minimal ingredients.
Look after digestive health. You are not just what you eat, but what you digest and absorb and one thing I focus on with every client is digestive health. Include probiotic rich foods such as sauerkraut, organic yogurt, kefir and apple cider vinegar. Looking after gut health is essential for reducing inflammation and boosting immunity.
Supplement if you need to. Certain vitamins and minerals can help to boost your energy levels and help you recover faster from your workouts. L-glutamine can help with muscle recovery and is also great for gut health. Omega 3's are great for reducing inflammation and regulating blood sugar levels. A couple other nutrients you may want to consider are vitamin d, b12 and iron, especially if you energy is low. Always consult with a physician first before taking these. You can request to get tests done from your doctor or naturopath that will tell you if you are deficient, don't just guess!
Keep a food journal. This is one of my biggest tips for clients. Keeping a food journal lets you notice any patterns that may come up from eating certain foods. I always suggest writing down how hungry you are, any emotions are eating such as feeling stressed or upset, as well as energy levels and how you are feeling after, such as feeling bloated or tired.
Try some of these tips to help you reach your fitness goals faster. If you need some extra help and coaching, you can checkout my nutrition coaching services here!