Tag Archives: fruit consumption

Eat Your Way to Fitness

8 Jun

8c08f343446b14128f6f9df8dd797ddb[1]Exercise is important, but you can’t “out-train” a bad diet.  If you’re serious about results, regardless of your strength and fitness goals, your exercise and nutrition plans need to be aligned.

Complement your efforts in the weight room by following these three simple Diet & Nutrition rules:

  1. Limit the junk.  Snacking on high-calorie, low-nutrient foods like sweets, chips, and soda will sabotage your strength and fitness plan.  And, while I’m not a fan of an extreme, fanatical approach to diet and nutrition — moderation is the key — you’ve got to limit these foods to no more than 10% of your intake, or about 200-250 “junk” calories per day.
  2. Make protein a priority.  Active men and women should aim for at least 0.6-0.8 grams of protein per pound of their target body weight, daily.  Athletes and more experienced weightlifters may require more protein, as much as a gram (or more) per pound of their target body weight, daily.  Increasing your protein intake can help you feel fuller longer, increase muscle growth, and boost your metabolism.
  3. Eat more produce.  Add more (whole) fruit to your diet to provide your muscles with carbohydrates to fuel your training.  You’ll get the added benefit of vitamins, minerals, antioxidants, and phytonutrients to keep you healthy.  Aim for 2-4 servings a day.


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