Maintain Your Fitness Goals While In Quarantine
Are you struggling to stay on top of your fitness goals while stuck at home? If you are someone who thrives on following a training schedule, then this whole quarantine thing is definitely throwing a wrench in your plan.
Here are some nutrition tips to help you stay on top of you fitness goals without losing all of the progress you've made:
1. EAT ADEQUATE PROTEIN
I cannot stress this enough. I advise most active people to aim for 20-30g protein per meal. Of course this depends on many factors; some need more, few need less. Protein sources include meat, poultry, fish, eggs, dairy, nuts, seeds and pulses (beans, lentil and peas). Whole grains also contain some protein. Reach out if you need help determining your individualized protein needs.
2. DRINK MOSTLY WATER
Don’t get stuck in a rut with drinking sugary beverages, especially when you are less active. Yes, sweet drinks do taste great, but those extra calories add up quickly and won’t help you with your overall fitness goals. Also, I know alcohol can help relieve some of this added stress, but keep it controlled. Set a limit for yourself. Aim for at 64oz water per day. Sip throughout the day. Don't chug all of your water at night.
3. CHOOSE WHOLE FOODS (as much as you can)
I know right now it is difficult to eat only whole foods but try your best to choose them as much as possible. Whole foods contain more fiber and nutrients than processed foods. There are many shelf stable foods that are NOT highly processed including dried beans, whole grains, jerky, dried fruits, frozen veggies, the list goes on.
4. EAT CARBS AROUND EXERCISE
Carbohydrates are our body’s most efficient fuel source but that doesn’t mean we need to eat these all day long. Aim to eat most of your carbs in the morning and some at each meal, but ideally surrounding exercise. This will help to fuel your workouts as well as replenish your glycogen stores post exercise.
5. CONTINUE TO STRENGTH TRAIN
Stay on track with your exercise routine as much as possible. If you were lifting weights before but don’t have weights to lift at home, there are alternatives. Check out these home workout ideas with minimal equipment needed: minimal-equipment-home-workout. If you were lifting before, continue to incorporate strength training at least 2 days per week.
6. CONSIDER TAKING A MULTIVITAMIN
If you are eating less fruits and veggies overall during this pandemic, it probably wouldn’t hurt to start taking a multivitamin to fill in any nutrient gaps. You can order these online. Check out our post from last week about purchasing supplements through our online dispensary. Send us a Direct Message if you need recommendations or if you have any questions. We are here to help!
7. SCHEDULE A VIRTUAL SESSION
If you have specific nutrition questions or you'd like an individualized nutrition plan to help maintain your fitness goals, consider setting up a virtual nutrition appointment with one of our RDs. These virtual sessions are covered by most insurance companies including Blue Cross Blue Shield, Medicaid, Cigna, MVP and more.
