Exercise and working out, while incredibly good for you, also generate a certain level of demand on the body. In order to fully benefit from the workout and not cause any kinds of detrimental deficiencies thereafter, there are some key dietary components everyone should stay on top of. The following represent five of those key components.
The internal processes the muscles take on when working out are directly responsible for a very significant portion of the benefits of that workout. Fat-burn, muscle growth, increased resting metabolism – these are some of those benefits, and they are directly linked to muscular processes. One of the best ways to support this entire framework of benefits is through the regular intake of healthy proteins.
What exactly are “healthy proteins”? Per WebMD, protein sources such as fish, white meat from poultry, and legumes are the best. The muscular system and even the rest of the body does best when protein intake is from sources like these that are relatively low in unhealthy fats.
Muscular protein synthesis is the molecular process by which muscle takes in and utilizes key protein nutrients. One of the best and often forgotten aids in making this process work even better is Casein. Casein not only increases efficiency in the synthesis process, but it also causes protein synthesis to occur for much longer periods of time. Casein itself is usually most easily found in dairy products such as cheese, milk, and yogurt.
Healthy carbohydrates are another, an important dietary component for anyone who is exercising or working out regularly. Healthy carbs provide healthy energy that is without any number of additional contaminants, fats, sugars, and so on.
Oatmeal is one great option, for example. This is a healthy carb, and additionally, the lectins in oatmeal and similar foods have been shown by the experts to improve gut health, slow the digestion of many foods, and even protect the body’s cells from free radical damage. Aside from oatmeal, quinoa, bananas, sweet potatoes, and oranges are some great examples of healthy carb foods.
“BCAA” stands for branched-chain amino acids. These particular nutrients are responsible for a wide range of physiological benefits when consumed in relation to a steady workout regimen. These benefits include reduced fatigue, increased muscular strength and growth, and even reduced wasting and soreness post-workout.
Where exactly do BCAAs come from? Some of the most common BCAAs include leucine, isoleucine, and valine. Aside from supplement products, BCAAs like these can be found in a variety of foods such as lean ground beef, fresh tuna, and chicken breast.
Finally, it’s wise to not forget to take in enough beta-alanine when physically working the body. Beta-alanine is another valuable amino acid that helps muscles and the entire body’s metabolic processes to function optimally. Beta-alanine has also been shown to increase the benefits caused by any presence of creatine, another beneficial and natural nutrient, in the bloodstream.
What’s more, studies publicized by the US National Library of Medicine tout some very specific benefits of this nutrient’s presence in an exercise routine by way of significantly increased energy levels along with significantly increased resistance to fatigue.
It’s fairly common knowledge these days that maintaining proper nutrition is good for physicality as well as generally better health. By simply eating a consistently healthy diet, most of the natural dietary components you need will inherently be consumed.
However, for those interested in the finer details of specific, beneficial nutrients and how they work, these five, important elements are a great start to learn about and stay on top of. In conclusion, Nutrition.gov provides yet one more great resource for those seeking a deeper knowledge of nutritional wellness today.