Fuel your body with the right nutrients to stay in shape

By on November 7, 2016

The human body is just like a car that needs fuel to operate at a full capacity. Whether you’re an experienced athlete, bodybuilder or just an amateur that goes to the gym regularly, it is worth mentioning that you need to give the body proper nutrients to keep it in shape. A perfect balance of proteins, carbs, vitamins, minerals and water will help your body stay energized throughout a complete workout routine.


Carbs and proteins

Athletes and fitness aficionados need carbs to keep their bodies energized. Potatoes, bread, cereal, rice and pasta are more than recommended in this case. Carbohydrates provide the body with glucose, which is transformed in energy. Extra glucose is preserved in your liver and muscles as glycogen, and throughout short exercise bursts such as gymnastics, sprinting, HIIT training, and weight training, your body depends on that glycogen to preserve adequate blood sugar levels in proper parameters.

If your body doesn’t store sufficient amounts of glycogen, you may experience fatigue and your body will become tired extremely fast. This will have a detrimental impact on your overall performance. Protein is equally important, and it is required for your body to repair and build muscle. Meats, yogurt and eggs are highly recommended before starting a daily exercise routine.

Vitamins & minerals

Even though vitamins and minerals are not energy sources, they have fundamental roles in fulfilling several body functions. Calcium and vitamin D, for example, are required for strong, healthy bones whereas iron is needed for carrying healthy oxygen in the body through blood cells. Athletes are advised to adhere to a healthy diet that includes a wide variety of foods to be sure their bodies have enough vitamins and minerals to cope with intense effort.


Beet juice

Studies have shown that beet juice, which is actually a ruby red root vegetable – may have extraordinary effects on people’s energy levels; even better than caffeine. It has lots of nutritional benefits, and it is excellent for boosting stamina. To increase your performance, it might be a good idea to invest in a juicer. Combine fresh beets with other veggies and fruits, and make yourself a power-shake before hitting the gym.


Several studies performed over the years on the effects of honey on the body emphasize that consuming honey prior to working out renders time-released fuel. Basically, the nutrients in honey provide athletes with a sufficient amount of blood sugar, thus boosting their insulin levels. The natural sweetener increases endurance, speed and power particularly when you cycle or sprint.

Pea protein

There has been a lot of buzz created by pea protein powder in the sports nutrition community. The nutrient is packed with chain amino acids, which are essential compounds that delay fatigue when exercising. The powder has in its composition solid amounts of arginine (found in yellow peas), which has been proven to boost immunity and calcium absorption. Pea protein keeps the bones strong by diminishing losses, and it is best consumed in smoothies. Add almond butter, berries, cinnamon and almond milk to your shake, and your daily routine will go a lot smoother and pain free.



Blueberries have powerful anti-inflammatory effects, and the nutrients contained are well-known for their recovery properties. Researchers have done many studies over the years on the effects of blueberries on the body. One study emphasized that well-trained athletes that consumed 9 oz. of blueberries per day for 6 weeks experienced less inflammation in the muscles. Furthermore, consuming them regularly boosts immunity, because the nutrients contained strengthen the red cells; which are responsible for keeping you energized during a workout routine.

Bottom line is if you want to stay in top shape you need to give the body an adequate amount of vitamins and nutrients. Athletes, bodybuilders, and even amateur fitness gurus need supplementation too. Creatine capsules, whey protein, and arginine, together with vitamins and minerals from food complement your diet and provide you with the right amount of energy to complete your routine. Furthermore, the above mentioned boosters are also meant to help repair the muscles; you’ll wake up the next day feeling ready for a new challenge, and you won’t have to deal with muscle pain and fatigue anymore.

About Joseph Solidum

I've been a fitness enthusiast for a long time now and I always love to research a lot of ideas about health and fitness. I'm always following healthy fitness and eating best practices.

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