win win food delicious healthy eating for no fuss lovers: Goal 2023: eat healthier and exercise. We are talking about 2023 but, in reality, we could refer to practically any year on the calendar. And it is that this is, without a doubt, one of the most recurring purposes every January and also the one that is most often forgotten not many weeks later.
win win food delicious healthy eating for no fuss lovers, but not this time. 2023 is going to be the year in which, finally, you adopt good eating habits and exercise is part of your life on a regular basis. You have bought your sports clothes, you have chosen your favorite physical activity and then, some questions arise in relation to diet. Who more and who less, we all know what is healthy and what is not.
What would be your first piece of advice for someone who has set out to take care of their health
The problem is that today we want to achieve everything immediately. Currently, that immediacy is a concept that is given excessive value, perhaps as a kind of inheritance from social networks. However, immediacy cannot be extrapolated to the field of health, this must be kept in mind. For this reason, it is important not to look at the short term, but to have patience, perseverance, and clear concepts, both at the beginning of the year, and in the middle, and at the end.
Burning down myths
The world of nutrition is surrounded by myths. If we talk specifically about food and exercise, there are some beliefs that do not correspond to reality. Precisely the General Council of Dietitians-Nutritionists recently launched an informative campaign about these erroneous beliefs. If you agree, let’s go with some of the most common, and tell us if they have something true or why we should banish them:
It’s beneficial to exercise on an empty stomach to reduce fat
The best strategy to lose fat is to have a progressive and distributed caloric deficit throughout the day, avoiding suppressing entire meals. Training on an empty stomach may be a choice for some people and athletes, but it is a mistake to think that we are going to lose more fat because of it.
To gain muscle you need to eat a lot of protein’
There is no scientific evidence that associates an excessive consumption of protein with a greater gain in muscle mass. With excessive we mean >3 grams per kilo of total weight. Its consumption may be higher than in a sedentary population for whom the recommendation can be found around 1 gram per kilo of weight. The most effective way to gain muscle mass is by adjusting correct training, especially strength training , and a good diet plan, which will increase your energy and nutrient intake, including protein.
No carbohydrates or lipids at dinner after exercise
We return to ‘it depends on the type of goal set’. But as a general rule carbohydrate is the main nutrient in sports planning. After a workout, the main thing is recovery, where food is of special interest. We cannot forget that vegetables and fruits must also gain importance in this population.
Sports drinks are preferable to water
No, water is the best hydration element. Depending on external conditions or environmental conditions. Type of sport, duration, intensity. It may be interesting to incorporate drinks with sugars and electrolytes that help maintain said training, competition or sports practice.
