30% gym, 70% diet

A complete guide to get you geared up with right nutrition. #diet

When we purchase an expensive car or an expensive piece of machinery, why do we feed it with good fuel? As a right intake will lead to an efficient output. What we eat determines our fitness regime. What you sow is what you reap.

For a super active individual, i would categorize a balanced meal as breakfast, lunch, pre-workout snack, post-workout snack and dinner. Sit up straight, you are in for a tasty ride!

Breakfast

Have you wondered why is breakfast called "breakfast"? It simply reads BREAK-FAST! That said is to literally break the fast of 12 hours post dinner. Never ever let anyone convince you that skipping your breakfast is okay and acceptable. Huge mistake. How would you start your day if you aren't fueled up?

Breakfast = first meal = energy supplement for the entire day. Carbohydrates, though famous for being bad, are actually what your body requires to provide you energy. They are similar to a notorious employee. You think you don't need them, but they are what keeps your energy high. A balanced breakfast must contain proteins, fruits and whole grain. Eggs and peanut butter constitute of proteins, cereals and oatmeal make up for carbs and a fruit smoothie. This can be followed up with your caffeine intake - tea or coffee. Portions and choices vary from individual to individual. You can mix and match and make your own go to recipes but make sure to have a balance between the nutrition.

Lunch

The time gap between breakfast and lunch should not be more than 6 hours. Skipping lunch can lead your blood sugar levels to drop leading to fatigue. Skipping lunch altogether can lead your body to believe you are starving and that it should rely on the reserved nutrients and slow down the metabolism. It's called self-cannibalism. A good lunch must consists of vitamins, proteins,minerals, fat and carbohydrates. Wholewheat sandwiches, wholewheat pasta, salmon, a green leafy salad, beans and cous cous are a few examples of a good lunch. Make sure to count your calories as higher calories, than required, can make you lethargic.

Pre-workout snack

Many wonder why a pre-workout snack? It's simple, a quick energy supplement to help you actively workout. The best food to consume before you sweat is an entire banana - they are nature's power bar. Other good small snacks include - oats, fruit and yogurt. Avoid fats and heavy meals before a workout as fats tend to leave the body slowly and can leave you sluggish. Heavy meals are not advised as well. Even though a candy bar looks good and tempting, it wont help you workout well.

Post-workout snack

Don't starve yourself for more than 30 minutes after a workout. Your body has done a good job and needs to be rewarded healthily. Protein shakes are the best food to be taken post your exercise. Protein helps to repair your torn muscles and are building blocks of growth and rejuvenation. Don't have super heavy snack as this would spoil your dinner. An apple too would be an excellent pre-workout snack.

Dinner

An ideal dinner should contain proteins and very few carbs. Carbs are for energy and you do not need energy at night. A parked vehicle in garage at night does not require fuel as it is in it's rest state. So tiny portion of carbs.

A few ideas for a great dinner - chicken with brown rice, salad with egg whites and beans,wholewheat broccoli pasta, low fat wholewheat and veggie wrap and grilled salmon.

The healthier you eat, the better your results would be. Remember when your body is hungry, it wants nutrients not calories.

You are what you eat. If you eat bad, you are bad and if you eat good, you are good!