We get overwhelmed by a flood of information about the ‘right’ nutrition.

No wonder why it all seems so complicated.

Before you think about diving into supplements, meal timing and macros you should make sure that you have mastered the basics.

Here are the 7 basics you should answer with a 'YES'.

1. veggies with every meal

2. mostly unprocessed food

2. enough protein

3. enough water

4. a lot of good sleep

5. manage your stress

6. listen to your body

1. Veggies with every meal.

Vegetables have several benefits. One of the most important ones, is that they have a lot of micronutrients. Micronutrients like vitamins and minerals are important for your overall health and wellbeing. With enough vegetables you make sure that you don’t have any deficiencies.

Another benefit of eating vegetables with every meal, is that vegetables are more filling with a low-calorie density. That’s helpful if you are trying to lose weight. Stick to a wide variety of colorful vegetables.

2. Eat mostly unprocessed foods.

Stick to unprocessed food – that’s the one with less ingredients on the label or doesn’t even have one such as vegetables and fruits. The less ingredients, the better. The more ingredients, the higher processed is the food. For most of the processed food it’s hard for us to stop eating them in an appropriate amount. Also, often those foods are high in calories.

3. Eat your protein.

Protein has multiple important functions in your body and most athletes tend to eat too little protein for what their body needs. If you are training regular you should aim for around 2 grams of protein per kilogram of bodyweight. Beneath muscle growth and regeneration, a higher protein intake keeps you full for longer.

4. Drink enough water.

Even without sport or any specific weather conditions like heat, we are losing around 2.5 liters per day. It is important for your overall health and several functions like digestion to drink enough water.

Thirst is not a good indicator for drinking enough water or not. If you are thirsty it’s already too late.

Try to aim for 40 ml per kg of bodyweight as a minimum.

Also, sometimes we misunderstand thirst cues with hunger cues. Have a look on your pee to check if you are well hydrated. It should be a light yellow.

5. Sleep.

One of the most underrated ones – quality sleep is so important to feel well, be energized and healthy. Make sure to sleep around 7-9 h/per night and focus on the quality of your sleep as this is even more important as the total amount of hours you are sleeping.

6. Stress management.

If your body is under constant stress, your insulin is high and important functions such as digestion, growth and rebuilding of muscles, tissues or cells is not the most important part for your body in this moment. Minimize your stress level to stay healthy.

7. Listen to your body.

It’s the last point but definitely a very important one. Learn to listen to your body not only nutrition wise but rather in your daily life. Listen what your body tells you, if a rest day is needed, what your body graves for food, if you need a nap or want to go outside for a walk in nature. Be mindful and be present.


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