What is Necessary Fitness Food and Diet


Eating a diet rich in fitness food is essential to our health. Knowing when and what to eat can make a difference in your fitness style and dieting plans. Be careful not to overdo it when it comes to how much you eat in a day, so you must pay attention to your daily meals and snacks so that you can adjust your diet for optimal performance. To gain fitness you also need to sleep better because it allows your muscles to recover and replenish from the day activities.

The food we eat plays a vital role in how we look and feel, so the nutrition has the largest impact on our fitness. Eating healthy food helps to improve health and can also enable us to reach the fitness goals and being fit reduces our risk of illness and prevents us from rare and common diseases. If we are fit it means our body organs and the metabolism is better than other people.

Eating well keeps our energy on a relatively level base from morning until night. Always remember that if you want to gain fitness so you’ve to eat only fresh food not the spoiled or kept food of some days.

The following molecules contain the energy which is essential for keeping the fitness:

• Proteins

• Carbohydrates

• Fat

• Calcium

• Fiber

Not all fat are the same. Some fats can wreck your diet and increase your risk of certain diseases but some fats protect your brain and heart. In fact, the healthy fats such as Omega-3s are vital to your physical health. It’s better to intake the healthy fat for energy consumption.


Your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases like heart diseases and cancer, and promote your overall health. A well balanced diet provides important vitamins, minerals and nutrients to keep the body and mind strong and healthy. Keep in mind that you have to be hydrated frequently when you’re on proper diet.

– A Balanced Diet

If you want to stay healthy and active so you will have to follow a proper balanced diet, which is very important for the organs, tissues and for the whole body. It can improve your all well-being and make you feel good. A balanced diet gives your body nutrients to function correctly. To get the proper nutrition from your body, you should consume the majority of your daily calories in;

•Fresh fruits

•Fresh vegetables

•Whole grains



•Lean proteins

-About the Calories:

The number of calories in a food is a measurement of the amount of energy stored in that food. Our body uses calories from food for walking, thinking, and breathing and for many other activities.

Calorie intake depends on the age, gender and physical activity level. Men generally need more calories than women.

➜ Description of calories intake:

-Children ages 2 to 8 years: 1,000 to 1,400 calories.

-Girls ages 9 to 13 years: 1400 to 1600 calories.

-Boys ages 9 to 13 years: 1600 to 2000 calories.

-Active women ages 14 to 30 years: 2400 calories

-Active men ages 14 to 30 years: 2000 to 3000 calories.

– Importance of Balanced Diet

A balanced diet makes the immune system strong. A proper balanced diet improves the Brian memory and increases the production of infection fighting White Blood Cells and materials that help to prevent bacteria and infections. Some of the most important aspects of a balanced diet is the reduction in risk of cardiovascular diseases.

➜Fitness Food


Fruit has a substance called quercetin, which improves energy metabolism to increase endurance. Apples are dense in fiber and water, which makes them filling and it also helps in weight loss. Eating apples before a meal can reduce your calories consumption.


High in natural sugars. Dried fruits give a concentrated source of carbohydrates, making them a great energy booster. It gives your body fibers, potassium, phytonutrients, vitamins and minerals.


It has antioxidants that promote the digestion and fiber plus vitamins and minerals. Broccoli along with kale, spinach and green cabbage are some of the most nutrient dense foods. They are also a great source of folate (a natural occurring folic acid) which is good for heart health.


Sweet potatoes are ultra versatile and are healthier than regular potatoes with disease fighting beta-carotene, iron, fiber and vitamin C. They are also high in the electrolyte potassium which can help ward off muscle cramping during exercise.


Tomatoes contain a powerful antioxidant called lycopene, which gives the fruit red colour. Lycopene helps to prevent prostate cancer in man.


Bananas are the perfect fitness food because they are slightly higher in energy than other fruits but the calories come mainly from carbohydrates, which makes them brilliant for refuelling before, during or after a workout.


Blue berries are often lower in calories than other fruits. It contains high GI carbohydrate packed sugars, which provide  energy to muscles in the quickest way possible. Frozen blueberries are brilliant when whizzed up in to excersice to replenish your muscles glycogen.


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