Maintaining good health with the current covid-19 pandemic situation when gyms are closed can be a nightmare for athletes and bodybuilders. But not being able to go to the gym does not mean that you have to keep your body composition goals, which means you have to make some changes to your routine.
A discontinued workout should not be a defining factor in achieving your physical goals. Home exercise is also on the rise, cardio, which was previously hated, has become a routine for many, and the importance of the holidays has finally been realized. Fortunately, changing our diet is one way that continues to achieve our good health goals.
Several factors work when calculating the percentage of each macronutrient needed in your diet to achieve your good health goals. This involves considering the amount and type of exercise you do, the average daily movements, and the combination you prefer. Lack of access to the gym can cause your target macronutrient ratio to fluctuate.
So you need to balance with these 3 important micronutrients for good health goals.
1. Carbohydrate For Maintaining Good Health:
Carbohydrate is the primary source of energy. While gym-goers may decide to consume anywhere from 40-60% of their daily energy carbohydrates, endurance athletes usually require many carbohydrates to maintain their fitness, Energy level and good health.
If your home workout focuses on HIIT or running, cycling, or performing additional activities related to endurance, you need to increase the number of carbohydrates you consume. It looks for anything between 30-40% of calories that are usually taken from carbohydrates.
Try to consume more complex carbohydrates such as bananas, brown rice or chickpeas. They provide a slow release of energy, the food gradually dissipates over time, which is ideal for endurance-related exercise, which gives continuous power.
Best Complex Carbohydrate Source You can add to your diet for good health goal:
- Whole grains – Whole grains are good sources of fibre and potassium, magnesium, and selenium.
- Fibre-rich fruits – Some of these are apples, berries, and bananas.
- Fibre-rich vegetables – Eat more of all your veggies, including broccoli, leafy greens, and carrots.
2. Protein For Good Health:
This lockdown situation When a gym is no longer an option, weight lifting can be converted into a home workout. If you are lifting weights at home, it is good to keep beating that same percentage of protein in gym workouts when you are still building muscle and require enough protein to perform this task.
If you replace cardio instead of the gym, you may want to choose a low percentage protein, such as 30–40%, to produce energy derived from carbohydrates to create longer runs.
Best protein Source You can add to your diet for good health goal:
- Lean meats – beef, lamb, veal, pork, kangaroo.
- Poultry – chicken, turkey, duck, emu, goose, bush birds.
- Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
- Dairy products – Milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)
- Whey Protein
The general recommendation for fat intake is 20–25% of your Energy. Protein consumption should be maintained, focusing on muscle gains, and your exercise should be modified. More cardio may be needed to increase your fat intake, primarily when fat provides more Energy. Fat has historically been viewed negatively, but as long as you select healthy saturated fat instead of excess saturated fat, these micronutrients will provide backup Energy during an endurance session.
Best Healthy Fat Source You can add to your diet for good health goal:
- Sunflower, sesame, and pumpkin seeds.
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil.
- Soybean and safflower oil.
When To Eat:
One advantage of not going to the gym is that you do not have to adjust your gym sessions for the remaining days of your life. If you are usually in the middle of the night to avoid the morning rush or bump into the wet room at night to go to work time after hours, then this is your chance to exercise if you want to get to the gym for how much Is busy.
It is recommended that we eat 4-6 times a day. For some, this can be a task when they spend time with food around gym sessions to reduce the risk of scary layers.
Exercising at the right time of day allows you to eat at the appropriate time of day, which will leave enough time between each meal and your workout to digest food. If you want to exercise, plan your meals for both sides of the time. Expect to see an improvement in your night time!