We’ve summed up all nutrition facts & diet tips for you – keep up your motivation & great work!
Tips to Go
Here’s where you find a summary of the past weeks’ most important bits of information around strength training, nutrition & sleep. Exercising is just the first step towards a healthier, fitter life. A balanced diet, as well as time for regeneration, also play a vital role and help you optimize your training results.
Define Your Muscles
By strengthening your muscles with strength training, you can boost your metabolism and burn more energy even when at rest. Recovery, nutrition methods to improve blood circulation and sleep can both help with, and prevent muscle issues (like sore muscles or cramps).
How to Reduce Your Body Fat
A negative energy balance is necessary to reduce your body fat. Only when you burn more calories than you ingest, will your body start burning endogenous fat depots. Your weight is not a good indicator for changes in your body composition, as increased muscle tissue can result in increased weight due to its higher density.
Fuel for Your Muscles
Carbohydrates are the most important energy providers and therefore decisive for both exercise and weight loss. Banning carbs from your diet when trying to lose weight makes no sense – you should always eat at least 120g carbohydrates per day.
Form Your Body with Protein
Protein is a key component of our nutrition. It’s vital for our body to build endogenous protein structures while stimulating metabolism and reducing weight cycling.
Don’t Be Afraid of Fat
Especially those who work out should include omega-3 and omega-6 fatty acids in their diet, as they aid post-exercise regeneration. The proportion between omega-3 and omega-6 fatty acids is decisive – chia seeds offer the ideal balance between these two.
Exercise Increases Hunger
Appetite and cravings must be distinguished from physiological hunger. Cravings for sweets can be caused by external stimuli (delicious smell, appealing presentation of food), but also by a lack of the amino acid tryptophan. People who work out a lot are hungry – and should follow a balanced diet rich in carbs and protein.
Water Is Life
The physical and mental performance of our body drops even with a minimal decrease in our fluid level. Plus, we often feel less thirsty and therefore drink less than what our body would actually need to stay hydrated. Remember: keep drinking regularly throughout the entire day.
Pre- & Post-Workout Energy
Plan a snack rich in protein and carbs (e.g. a slice of rye-wheat bread with two slices of cheese) about one to two hours prior to your training. A great post-workout snack is composed of carbs rich in fiber and protein, like a slice of whole grain bread and a hard-boiled egg.
The Importance of Sleep
High-quality sleep is not only vital for your personal well-being, but also boosts your fitness performance. If you don’t make time for regeneration, your performance in fitness will decrease. Getting more shut-eye can also aid weight loss, by the way.
Boost Your Metabolism
A few simple tricks and certain foods can help boost the activity of your metabolism. Hot spices like chili or ginger contain capsaicin, which boosts your body’s heat production. However, exercise still remains the best way to increase your metabolic rate.
Practical Weight Loss Tips
For sustainable weight loss in the long term, it’s recommended to lose between 1 to 2 lbs (0.5 to 1 kg) per week. If you shed pounds too fast, you’ll lose mostly body water and muscle mass and just a little fat. Protein helps prevent weight cycling, as well as a drop in your basal metabolic rate.