Most people understand that eating whole foods, such as fruits, vegetables and whole grains, is a healthier option than choosing processed foods
But did you also know that eating nutrient-rich foods can also help reduce the type of short-term inflammation in the body that is common when working out?
The less inflammation in your body means that you can train on a regular basis, recover quicker if you are injured, workout at your highest level and ultimately prevent chronic disease.
Related: 5 benefits of adding flaxseed to your diet
The foods we eat include carbohydrates, which provide energy; protein, which builds cells; and fat, which helps the body absorb vitamins. Vitamins and minerals are important components of muscle contraction, blood flow, tissue repair and healing.
According to the Cleveland Clinic, here is what you need to know about the carbs, protein and fat.
About carbohydrates
Choose whole-grain starches, fresh whole fruits and vegetables as they are nutrient-dense and contain several vitamins and minerals necessary to maintain and improve health. Eat a variety of each to maximize the benefits.
Limit refined starches — white versions— and added sugars, which include white or brown sugar, soda and energy drinks. Consuming these can promote weight gain, and elevate your blood glucose and lipid levels.
About protein
Choose skinless poultry, fish, eggs, legumes and fat-free Greek yogurt. All are great sources of protein and provide calcium, vitamin D, probiotics and unsaturated fat.
Related: 5 reasons to include protein in your diet
Limit high-fat red meat such as prime rib, bacon and sausage, as well as processed meats like bologna, salami and hot dogs. Because they are higher in saturated fat, if you eat these too often you will increase your risk of inflammation.
About fat
Choose monounsaturated fats, which are found in olive oil, avocados and nuts, and omega-3 fats, which are found in wild salmon and tuna, walnuts and ground flaxseed.
Omega-3 is an essential fat that our bodies cannot make and research has shown that omega-3 can decrease the inflammation associated with exercise.
Related: Take steps to eliminate trans fat from your diet
Limit saturated fat, including butter, whole milk, cheese, high-fat red meat and skin on poultry. Since our bodies only need a small amount of saturated fat, consuming it in excess will
Our bodies only require a small amount; therefore, daily excess intake will worsen your inflammation.
Avoid trans fat altogether. This includes prepackaged baked goods, flavored coffee creams that are liquids and powders, some brands of shelf-stable peanut butter and chocolate- or yogurt-coated snacks. Trans fat decreases your good cholesterol and not only raises bad cholesterol, which is considered pro-inflammatory, but recycles and reuses it.
To learn more about developing a healthy exercise program, give us a call at 216-831-3674 or email us at
info@ampfitness.com to talk with one of our certified personal trainers.
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