Eating for Results

20PerFit is a great way to train – in just 20 minutes you’re giving your whole body a workout that is equivalent to 3 conventional training. But if you’re not fuelling your body right before and after you train, you’re not going to see the results you really want. Here’s a quick rundown on the foods you should – and shouldn’t – be eating to lose weight and build muscle.

Muscles NEED protein

The more muscle you have, the more calories you’ll burn – both while you train and at rest. To build muscle, you need more than just exercise. You need protein. 

Protein is made up of amino acids, which are like the building blocks of your body. When you train, you make tiny tears in your muscle fibres. The amino acids you get from eating protein help to repair these tears. Over time, this makes your muscles bigger and stronger. 

For the best results, you should try to eat protein from a wide variety of sources. Protein shakes are all well and good in a pinch, but if you want your body to function at its peak, you need quality protein from whole foods.

Fish, poultry, lean red meat, eggs and dairy all contain high levels of protein. Plus, they contain the vitamins, minerals and healthy fats that your body needs. 

What about ‘carbs’?

Many people fear carbohydrates, under the mistaken belief that “carbs make you fat”. 

This is definitely not true – every part of your body needs carbs to function, and they are your muscles’ main source of energy. What’s important to understand here is that you need to be eating the “right” kind of carbs. Namely, complex carbs found in foods like whole grains, wholemeal bread and pasta, vegetables, fruits and legumes. Not only are these foods a fantastic source of energy, but they’re also packed with nutrients that your body needs to stay healthy.

The “wrong” kind of carbs are the ones you want to steer clear of. 

Simple carbs such as sugary foods and drinks, white bread and processed junk foods contain very little nutritional value. They’re basically empty calories, and while they might give you a quick burst of energy when you eat them, shortly afterwards you’ll experience the dreaded sugar crash, which will leave you feeling grouchy… and hungry for more carbs. This is why eating the wrong kind of carbs can make you gain weight.

Don’t fear fat

It’s a fact: eating fat doesn’t make you fat. Just like protein and carbs, your body needs fat to function properly and like carbs, there are good fats and bad fats. 

Saturated or “bad” fats are primarily found in meat, fried and processed foods such as biscuits and cakes. These fats increase your blood cholesterol levels, which increases your risk of heart disease. 

Unsaturated fats are the “good” fats found in grains, seeds, nuts and plant oils. This kind of fat can protect your heart and lower your cholesterol levels. 

However, there is one unsaturated fat that you should avoid – trans fats. Trans fats are found in processed foods and can also increase your risk of heart disease. 

Including healthy fats in your diet can actually help you lose weight. Fat helps you feel full and satisfied, which mean you’ll eat less at one time and not be as hungry later. Eating good fats is also essential for brain health, vitamin absorption and reduced inflammation in the body.

So how much fat, protein and carbs do you need? Keep reading our blog for more nutritional info that’ll help you reach your goals fast.