Your mental and emotional well-being affects your performance skills no matter your field of specialization. Therefore, it is essential to ensure that you maintain your psychological health at an optimal level to boost your peak performance. The New York peak performance specialists can help you learn how to achieve peak performance and improve your performance skills. Nutrition plays a significant role in enhancing your psychology, and it is vital to learn how to improve your diet for mental and emotional health. Not only knowing what to eat but also knowing when to eat them. The following advice can help you.
Consume Proper Carbohydrate Ratio
Carbohydrates are critical to your performance and overall health. Experts recommend that carbohydrates comprise about 45-65 percent of your total calories. Your body will store glucose in the liver and muscles in a glycogen form, one of the closest energy sources. Therefore, invest in low-fat dairy products, vegetables, fruits, and whole grains to ensure you get enough carbohydrates. However, avoid muffins, chips, cookies, and other processed carbohydrates.
Take About 10-30 Percent Protein
Proteins are essential for your overall well-being. They are critical for building and repairing most of your muscle tissues. While they are not a direct energy source, proteins will keep your blood glucose at a healthy level to help you stay active. Therefore, add some low-fat dairy products, nuts, beans, eggs, poultry, fish, and lean meats to your diet.
Consume Vitamin D Optimally
Vitamin D is one of the crucial micronutrients for your overall well-being and your performance. The vitamin enables your body to absorb and regulate calcium and leads to a healthy immune function. You can optimize your vitamin D intake by adding plenty of fortified low-fat dairy products, fatty fish, and some typical mushrooms.
Increase Your Iron Intake
You need an adequate oxygen supply in your body to achieve peak performance, and iron is essential in delivering oxygen to your tissues. Consult your provider about your iron intake depending on your age to understand the adjustments you need to make in your diet. Generally, you can add some eggs, green leafy vegetables, and lean meats to your diet.
Plan Your Meals
It is vital to plan your daily meals to achieve peak performance. Let your breakfast comprise proteins and carbohydrates, and aim for lunches with a good mixture of fat, carbohydrates, and proteins. Plan for a hearty dinner consisting of carbohydrates, proteins, and vegetables in plenty. You can have a variety of healthy snacks between your meals as advised by your provider. This will help you stay active and balance your nutrients to boost your moods and emotions.
Eat at Least Three Hours Before Your Activity
It is essential to eat your meal at least three hours before your exercise or main event to ensure proper digestion to boost your performance. It will also help you avoid the complications that can arise from inadequate digestion when exercising or engaging in your physical activity soon after taking your meal. Additionally, it would be best to avoid high-fiber and high-fat meals before your workout. But you can drink a liquid or grab a snack one or two hours before your event.
Consult your peak performance coach at the Thriving Center of Psychology today to learn the dietary changes you have to implement to help achieve your peak performance. Your provider will also help you through other techniques to help you achieve peak performance.
