As many adjust to a new normal, some may find themselves at home and out of their regular routine, which can influence our exercise and nutrition habits. Here are some tips to help maintain a healthy, active lifestyle while sheltering in place.
Consume Adequate Protein
Protein is an essential macronutrient and consuming adequate amounts throughout the day is important for not only the building of muscle mass, but also the maintenance of muscle mass. The average, healthy adult should aim to consume 0.8 – 1 g per kilogram of bodyweight per day. For example, a 79.5 kg (175 lbs) individual may need between 64 – 79.5 g of protein per day. More active individuals or those seeking to build muscle, may require as much as 1.2 – 2.2 g of protein per kilogram of bodyweight. For example, an active 79.5 kg (175 lbs) adult may need 95 – 175 g of protein per day to help maintain or build muscle. Aim to meet your daily protein requirements through a balanced diet. Protein supplementation can also be used to help meet protein needs.
Regular exercise and activity are important for physical and mental well-being. Aim for 150 minutes per week of moderate aerobic activity – such as brisk walking or going for a bike ride – or 75 minutes each week of vigorous activity – such as running or high intensity interval training (HIIT) workouts. Be sure to incorporate strength training for large muscle groups at least two days per week. You can get creative with this, such as using free weights or your own bodyweight. Check our brand's social media pages for free, at-home workouts and training tips.
Use this time to upgrade your nutrition knowledge, improve your cooking skills or try some new recipes as a great way to learn something new. If you’re looking for inspiration, go to optimumunutrition.com/recipes.
Eat a Rainbow
Fruits and vegetables provide an excellent source of vitamins, minerals, fiber, antioxidants, and phytonutrients. Eating a balanced diet with a variety of fruits and vegetables is the best way to get the nutrients you need. If you don’t think you’re getting all of the nutrients you need through food alone, supplements can help fill nutrient gaps.
Listen to Your Hunger Cues
Many of our routines have been disrupted by current events. This might include how, when and what you’re eating, as well as who you’re eating with. If you’re feeling the loss of common social cues for meals, such as tea break or a typical lunchtime, don’t despair. While meal planning and scheduling may work best for some, others do best embracing hunger cues, eating when they’re hungry and stopping when they feel full.