The Contents of your Perfectly Fit Diet

Yes, going to your gym on  a daily basis and having the best trainer to train you, would work but it’ll all  be a complete waste if you’re eating wrong.
In fact, everyone talks about being fit and eating fit; but what does a fit diet look like?

Well, in this article we mention everything that must be inside your perfectly fit diet.  

Importance of a Fit Diet –

Athletes know the importance of eating a diet that supports their performance goals. This diet will vary depending on your specific sport, body composition, training duration and intensity, goals and dietary preference. Yet the concept of “eating fit” is generally the same from everyday athlete to serious professional; the need to eat simple, whole foods that provide high nutrient density.

Eating simple food is helpful because it focuses on the basics without over-complicating meals. Keeping it simple helps athletes who are busy and always on the go yet still in need of fast and nourishing meals. It also helps reduce the stress associated with thinking about what to eat and reduces the chance of ingesting something that will cause gastric trouble. Relying on eating whole foods is a key part of an athlete’s diet outside of training.


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Training might require sugary sport foods to get the energy boost needed, but outside of these sessions, athletes need to get away from the supplemental food products. Consuming foods in their whole, natural state (think an apple over apple sauce) boosts the feeling of fullness and provides nutrition (macros, vitamins, minerals and phytonutrients) that a physically stressed body requires to maintain body composition, boost energy, improve strength, enhance immunity and recover well.

Beyond the type of foods consumed, a fit diet focuses on structure and balance. Each meal should include the balance of a complex carbohydrate, healthful fat and protein source. Doing this keeps energy and satiety levels high from meal to meal.  Most energy should be consumed in the early part of the day to provide the body with energy when it needs it. Front loading the day with a larger breakfast and lunch also limits cravings later on when temptation is high and activity levels are typically lower.

A Snippet of an Exemplary Fit Diet for 3 Days –

Day One

Breakfast

  • Water with electrolyte tablet (optional)
  • Black coffee
  • Oatmeal with a tablespoon almond butter and cinnamon
  • Plain Greek yogurt with cantaloupe

Snack

  • Two hard boiled eggs
  • Apple

Lunch

  • Olive oil & balsamic dressed green salad
  • Lentil and vegetable soup

Dinner

  • Baked sweet potato
  • Grass fed steak
  • Broccoli with ghee

Day Two

Breakfast

  • Water with electrolyte tablet (optional)
  • Almond milk latte
  • Root vegetable hash with two eggs and two slices uncured bacon
  • Fruit

Lunch

  • Turkey sandwich on whole grain bread
  • Apple
  • Raw vegetables with hummus

Dinner

  • Salmon
  • Brown rice
  • Peppers, onions, zucchini sautéed in coconut oil and spices

Snack

  • Air popped/lightly seasoned popcorn

Day Three

Breakfast

  • Water with electrolyte tablet (optional)
  • Black coffee
  • Tofu scramble with sweet potato and spinach

Snack

  • Smoothie of almond milk, almond butter, berries, pea protein

Lunch

  • Tempeh tacos on corn tortillas with avocado, salsa
  • Vinegar dressed cabbage slaw

Dinner

  • Chickpea based pasta
  • Chunky tomato and eggplant stew

Note – In addition to a fit-focused daily diet, athletes might need to add in more calories with carbohydrates during workouts and recovery shakes afterwards to fuel their performances.  If your struggling to dial in a solid daily diet that is in line with your goals, contact a sports dietitian to work out an individualized plan and approach.

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Navaneetha Suresh

Navaneetha Suresh

Navaneetha, commonly known as "nav", loves to read, play badminton, play the keyboard and sing but when she's not doing any of those, she loves to write. What started as a high school hobby to write is now her ongoing passion.

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