{"id":9863,"date":"2022-07-18T14:14:51","date_gmt":"2022-07-18T13:14:51","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=9863"},"modified":"2024-08-16T16:12:27","modified_gmt":"2024-08-16T15:12:27","slug":"55-ways-to-eat-better","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/health\/nutrition\/55-ways-to-eat-better\/","title":{"rendered":"Exercise Nutrition Tips: 55 Ways To Eat Better"},"content":{"rendered":"

Regular exercise and training with sufficient intensity<\/a> is all well and good, but if your nutrition isn\u2019t up to scratch, you won\u2019t be getting the most bang for your buck from those workouts<\/a> you\u2019ve been slaving over.<\/p>\n

You know about protein<\/a>, the importance of fruit and veg, and why too many post-work pints aren\u2019t doing you any favours in the quest to shift belly fat, but there are some other crucial tweaks you could be making.\u00a0<\/span><\/p>\n

You\u2019re busy, we get it. And sometimes the food you eat day-to-day is the last thing on your mind.<\/p>\n

So we\u2019ve rounded up some simple, expert-approved and scientifically backed nutritional tips to nudge you a little further in the right direction\u2026<\/p>\n\t\t

\n\t\t\t\"Exercise\t\t\t

The capsaicin in chilli peppers could help with feelings of fullness | Photography: Shutterstock<\/em><\/p>\n\t\t<\/div>\n\t\t\n

How to eat for fat loss<\/h2>\n

01. Chew your food<\/h3>\n

Chew, chew and chew again. Studies<\/a> have found that chewing your food properly decreases your hunger as well as your food intake. Try 20 chews per bite.<\/p>\n

02. Don\u2019t empty the tank<\/h3>\n

While calories in versus calories out is the fundamental equation for fat loss<\/a>, it\u2019s also important to consider what else you\u2019re doing.<\/p>\n

If you\u2019re training hard, you need to adjust accordingly.\u00a0Plan your meals in line with your exercise and work schedules, and take into account carbohydrate and energy requirements for each.<\/p>\n

If you\u2019re exercising less, you may need to decrease the amount of carbs you\u2019re consuming (if fat loss is the aim). But carbs are not the enemy, and if you start exercising more frequently again you should gradually increase your intake.<\/p>\n

03. Fill up with ‘volume foods’\u00a0<\/span><\/h3>\n

\u201cVolume foods, such as spinach, lettuce, cucumber, gherkins and cabbage, can bulk out a meal for increased satiety without masses of calories,\u201d says Liam Holmes, nutritionist and Foodspring<\/a> ambassador.<\/p>\n

04. … Sniff an orange?\u00a0<\/span><\/h3>\n

Far from a long-term solution, but if you find yourself reaching for dessert number two, research<\/a> suggests the smell of citrus fruit can act as a deterrent \u2013 making sweet treats less appealing.<\/p>\n

05. Pick your plates\u00a0<\/span><\/h3>\n

When participants in one study<\/a> ate their meals off white plates, rather than black or red, their food intake was reduced.<\/p>\n

06. Spice things up\u00a0<\/span><\/a><\/h3>\n

We\u2019re not suggesting you blow your head off with Carolina reapers, but research in 2014<\/a> found that the capsaicin in chilli peppers could help with feelings of fullness, avoiding the need to reach\u00a0for more food after mealtimes.<\/p>\n

07. Avoid liquid calories<\/h3>\n

You might not think much of that Starbucks Venti Caffe Latte with Oat Milk (261 calories), the five pints of beer on a Friday night (208 calories per pint), or free-pouring cooking oil into the pan (120 calories per tbsp).<\/p>\n

But liquid calories do count, and unless you track them and factor them into your calorie deficit \u2013 which, lest we forget, is the only thing that\u2019s going to reduce body fat \u2013 they may be tipping you over the mark.\u00a0<\/span><\/p>\n

08. Cut calories sensibly\u00a0<\/span><\/h3>\n

Dropping down to 500kcals a day won\u2019t\u00a0be something you can sustain for long.\u00a0<\/span><\/p>\n

\u201cReduce calories by about 10 to 20%,\u201d says specialist dietitian Nichola Ludlam-Raine<\/a>. \u201cIf you\u2019d usually consume 2,500 calories a day, start with a reduction of 250.\u201d<\/p>\n

Cut calories too drastically and you\u2019ll lack the energy to exercise. Not only that, your body may also start to lower its metabolic rate in order to conserve energy \u2013 making it harder to shift any unwanted flab.<\/p>\n

09. Go go glucomannan\u00a0<\/span><\/h3>\n

Proven to help with satiety, glucomannan is a water-soluble, natural fibre. In one study<\/a>, when taken daily over eight weeks, it led to a mean weight loss of 5.5lbs \u2013 even when diet and exercise were unchanged.<\/p>\n

Available as a pill or powder, glucomannan turns water into gel to keep you fuller for longer.\u00a0<\/span><\/p>\n

10. Beans are best<\/h3>\n

Talking of fibre, enjoying more beans and legumes \u2013 fibre-filled plant foods \u2013 has been shown to help reduce belly fat.<\/p>\n

The Journal of Nutrition and Metabolism <\/em><\/a>explained how a low glycemic index and high fibre count contributes to beans being a useful tool\u00a0in weight management, with higher intakes being associated with \u2018less abdominal obesity\u2019.<\/p>\n

11. Eat for sleep<\/a><\/h3>\n

A decent night\u2019s shut-eye plays a big part in weight loss, and the right foods can help you get it. In particular, tryptophan-rich foods are key.<\/p>\n

\u201cYour brain needs tryptophan in order to make the sleep hormone melatonin,\u201d says nutritionist & gut health specialist Marilia Chamon<\/a>. \u201cGood sources include fish, eggs, rice, oats, chickpeas, soybeans, tofu, chia, sesame and pumpkin seeds.\u201d<\/p>\n

12. Stay hydrated<\/h3>\n

Increased hydration<\/a> can lead to weight loss, says\u00a0a review published in Frontiers in Nutrition<\/em><\/a>. Plus, dehydration is one\u00a0of the quickest routes to fatigue and a bad mood.<\/p>\n

Water is key, but so are electrolytes, says Chamon: \u201cThose electrolytes include sodium, potassium, calcium and magnesium, found in fresh whole foods. We also need essential fatty acids omega-3 and omega-6, found in nuts and seeds,\u00a0to hold water in the body.\u201d<\/p>\n

\u201cSoups and broths can increase your fluid intake,\u201d adds Rob Hobson<\/a>, head of nutrition at Healthspan Elite<\/a>, \u201cand make healthy meals or even snacks between meals. Watery fruits, such as melons and oranges, also hydrate and provide a source of energy when training.\u201d<\/p>\n

<\/h2>\n\t\t
\n\t\t\t\"Exercise\t\t\t

Only 30% of men hit the recommended fibre intake<\/em><\/p>\n\t\t<\/div>\n\t\t\n

How to eat for better general health and wellbeing<\/h2>\n

13. Manage meat intake\u00a0<\/span><\/h3>\n

\u201cGo meat-free<\/a> at least once a week,\u201d advises Hobson. This is not only good for your health, but has you doing your bit for the environment.<\/p>\n

\u201cSwap chicken for Quorn<\/a> or marinated tofu in a stir-fry,\u201d he adds, \u201cand swap mince in a bolognese sauce or chilli for Quorn mince or canned beans.\u201d<\/p>\n

14. Hit the magic number<\/h3>\n

\u201cWhen it comes to hitting your five-a-day fruit and veg quota, one portion equals 80g,\u201d says Ludlam-Raine.<\/p>\n

\u201cThis should come from different coloured fruit and vegetables, as each different food has a unique set of nutrients.\u201d<\/p>\n

15. Fill up with fibre<\/h3>\n

Only 13% of men meet the recommended 30g a day.<\/p>\n

\u201cFibre helps reduce the risk of heart disease, high cholesterol, type 2 diabetes and colorectal cancer, while also helping you to maintain body weight,\u201d says Hobson. He adds: \u201cEat more vegetables, switch to brown, wholegrain carbs and eat more legumes.\u201d<\/p>\n

16. Fish for your supper\u00a0<\/span><\/h3>\n

To keep your ticker healthy, tuck into at least two portions of oily fish a week.<\/p>\n

Think mackerel, sardines and salmon, which studies \u2013 published in the journal Frontiers of Nutrition<\/em><\/a> \u2013 have shown could also prevent or slow down the development of brain disorders, such as Parkinson\u2019s. All thanks to oily fish\u2019s anti-inflammatory nutritional make-up.\u00a0<\/span><\/p>\n

17. Add more veg<\/h3>\n

Yeah, yeah, yeah, the usual. But this is the simplest way to improve your overall health and reduce your risk of disease.<\/p>\n

\u201cAlways think, add one more<\/em>,\u201d says Hobson. \u201cKeep \u2018easy\u2019 veg, such as frozen peas and soya beans, to hand, which can be added to any hot meal.<\/p>\n

\u201cSpinach is the same, and green beans or tenderstem broccoli are also hassle-free and quick to prepare.\u201d<\/p>\n

18. Be balanced\u00a0<\/span><\/h3>\n

Eating a balanced diet will ensure you get the nutrients your body needs to support your immune system, but it\u2019s also advisable to supplement with vitamin D during the winter months.<\/p>\n

\u201cProbiotics may be useful for immune health during periods of intense training,\u201d Hobson adds. \u201cAnd if you\u2019re travelling overseas to compete, try starting a course or probiotics a couple of weeks beforehand.\u201d<\/p>\n

19. Check for accreditation\u00a0<\/span><\/h3>\n

Food should always come first, but including a multivitamin and mineral supplement is a cheap way to ensure you\u2019re getting everything you need.<\/p>\n

\u201cLook for a supplement that is Informed Sport approved,\u201d advises Hobson. Try Healthspan Elite Gold A-Z Multivitamin<\/a> (\u00a311.99 for 120 tablets).<\/p>\n

20. Be wary of sports drinks<\/h3>\n

\u201cThey\u2019re basically full of sugar,\u201d says Hobson, \u201cand only of benefit to those training aerobically or competing in races lasting more than an hour. When you\u2019re training in the gym, you need nothing more than water.\u201d<\/p>\n

21. Stay active\u00a0 \u00a0<\/span><\/h3>\n

Frequent ejaculation is linked to a decreased risk of prostate cancer<\/a>. But if your libido isn\u2019t firing up like it used to, it could be a sign of a hormonal imbalance, such as testosterone deficiency, says Chamon:<\/p>\n

\u201cWithin body fat, there is an enzyme called aromatase. This regulates the conversion of testosterone to the female hormone estradiol. If you have low testosterone, which can lead to a low libido, then you\u2019ll want to lower this conversion.\u201d\u00a0<\/span><\/p>\n

Enjoy flaxseeds, organic non-GMO soy, white button mushrooms and green tea to slow down aromatase activity.\u00a0<\/span><\/p>\n

22. Face fats\u00a0<\/span><\/h3>\n

Omega-3s are healthy fats worth knowing about. These essential fatty acids reduce inflammation and blood triglycerides, both of which are associated with heart disease.<\/p>\n

Oily fish (salmon, trout, mackerel) are the best sources. Nuts and seeds offer some omega-3, too, but this type is poorly converted in the body.<\/p>\n

23. Zinc smart<\/h3>\n

It\u2019s needed for a healthy immune system, wound healing, and sexual health and fertility.\u00a0<\/span><\/p>\n

\u201cFoods high in zinc include beef, shellfish, pumpkin seeds and lentils, with oysters topping the list,\u201d says Mike Murphy, chief nutritionist for Vitaminology<\/a>. If you\u2019re a vegan or you drink alcohol regularly, consider supplementing 15-30mg of zinc per day, but balance it out with 1-2mg copper.<\/p>\n

\u201cZinc is a key nutrient for men,\u201d adds Hobson, \u201cas it helps to promote good reproductive and prostate health. Include foods like wholegrains, edamame beans, lentils, nuts, seeds, seafood, low-fat yogurt and mushrooms in your diet. Try making a three-egg omelette with mushrooms and pumpkin seeds.\u201d<\/p>\n

24. Diversify your microbiome<\/h3>\n

Healthy gut bacteria helps to reduce the chances of chronic diseases, including cancer, inflammatory bowel disease and obesity.<\/p>\n

Chamon says it\u2019s been proven that eating 30 different plant foods per week leads to a more diverse gut bacteria composition than eating ten or fewer plants per week.<\/p>\n

Sound daunting? \u201cDifferent varieties of the same foods count towards that, for example different varieties of apples, pears, tomatoes and potatoes,\u201d she adds.\u00a0<\/span><\/p>\n

25. Up the anti\u00a0<\/span><\/h3>\n

Dubbed the master antioxidant, glutathione helps to overcome oxidative stress in the body.<\/p>\n

\u201cBoost your glutathione by eating vegetables such as broccoli, cauliflower, cabbage, Brussel\u2019s sprouts and kale, as well as sulphur-rich vegetables such as garlic, onion and shallots,\u201d says Chamon.<\/p>\n

\u201cThese all help with glutathione production. Polyphenol epigallocatechin gallate (EGCG), found in green tea, has also been shown to promote glutathione.\u201d<\/p>\n\t\t

\n\t\t\t\"Exercise\t\t\t

Portion out your protein intake throughout the day for optimal muscle growth<\/em><\/p>\n\t\t<\/div>\n\t\t\n

How to eat for muscle and strength<\/a><\/h2>\n

26.\u00a0Look for leucine\u00a0<\/span><\/h3>\n

\u201cThis amino acid stimulates muscle protein synthesis, which helps to initiate regenerating and building muscle mass,\u201d says Ludlam-Reine.<\/p>\n

Leucine is mostly found in animal proteins: eggs, milk, whey powder, meat and fish.<\/p>\n

Plant-based? \u201cOpt for complete sources of protein, such as soya, vegan protein powders (which contain all the essential amino acids) and mycoprotein.\u201d<\/p>\n

27. Recover right<\/h3>\n

Post-exercise nutrition is just as important as fuelling your body pre-exercise.<\/p>\n

Protein is vital for effective recovery, and the anabolic effect of consuming protein post-exercise is long-lasting. Think about eating meat, fish or even plant-based foods to aid with muscle recovery and development.<\/p>\n

Oily fish, such as wild salmon, is high in omega-3 and can also support with inflammation management.<\/p>\n

28.\u00a0More meals = more muscle<\/h3>\n

\u201cIncrease meal frequency rather than meal size,\u201d says Liam Holmes. \u201cThat makes it easier to consume enough calories \u2013 and protein \u2013 to pack on muscle.\u201d<\/p>\n

Speaking of which\u2026<\/p>\n

29.\u00a0Portion out protein<\/h3>\n

Nichola Ludlam-Raine says that it\u2019s not just about ensuring you\u2019re eating enough protein \u2013 the timing and the quality matters, too.<\/p>\n

\u201cAim for 0.3g to 0.4g of protein per kg of bodyweight after strength and resistance training, to support muscle protein synthesis,\u201d she says.<\/p>\n

And distribute that protein evenly throughout the day for better absorption. If you\u2019re aiming for 1.6g per kg of bodyweight, eat 25-30g at each meal \u2013 and make up the rest in snacks.<\/p>\n

30. Drink beets<\/h3>\n

A study published in the journal Nutrients<\/em><\/a> found that when 70ml of beetroot juice was taken two hours before training, the
\ntotal rep count of back squats and bench press increased.<\/p>\n

31. Shake it off<\/h3>\n

\u201cA shake containing 25-30g of protein is ideal after a weights session. Any more won\u2019t be used by the body,\u201d says Hobson.\u00a0<\/span><\/p>\n

32. Snack right\u00a0<\/span><\/h3>\n

An easy high-protein snack, beef jerky<\/a> also packs in B vitamins and iron.<\/p>\n

Enjoy as an alternative to shakes and powders post-workout. Just look for the low-salt variety.<\/p>\n

33. Power up plants<\/h3>\n

Vegan or trying to cut down on animal products?<\/p>\n

\u201cIf your plant-based shake contains less than 20g of protein,\u201d says Hobson, \u201cpair it with a small amount of carbs, as that will help with the protein uptake.\u201d<\/p>\n

34. Veg out\u00a0<\/span><\/h3>\n

\u201cPolyphenols \u2013 the colourful chemicals found in plants \u2013 work to reduce inflammation, as well as improving the ability of the gut microbiome to produce helpful postbiotics, which play a role in better overall body composition,\u201d says Dr Federica Amati<\/a> (PhD), nutritionist and chief nutrition scientist for Indi Supplements<\/a>.<\/p>\n

Berries, beetroot, aubergine, red peppers and broccoli play just as big a role in muscle composition and strength as protein does.\u00a0<\/span><\/p>\n

35. Keep up the creatine<\/h3>\n

\u201cA substance found naturally in muscle cells, creatine helps to produce energy during heavy lifting sessions, which means more power to push harder,\u201d says Hobson.<\/p>\n

\u201cTake 20g per day in four equal doses, for seven days, then drop to 5g per day.\u201d Long-term use of up to four years, he adds, has been shown to be safe.<\/p>\n

36.\u00a0<\/span>Sleep on it\u00a0<\/span><\/h3>\n

A study published in Frontiers in Nutrition<\/em><\/a> found that 40g of casein, taken after an evening resistance-based workout and 30 minutes before sleep, could help with muscle recovery and increase protein synthesis.<\/p>\n\t\t

\n\t\t\t\"Exercise\t\t\t

Make your mid-workout drink carb-based and simple<\/em><\/p>\n\t\t<\/div>\n\t\t\n

How to eat for endurance sport<\/h2>\n

37. Shell out\u00a0<\/span><\/h3>\n

Long workouts can wreak havoc with joints. Glucosamine, available in supplements, can help with stiff joints. It\u2019s also found in the shells of shrimp, lobster and crab.\u00a0<\/span><\/p>\n

38. Wait for nitrates<\/h3>\n

Proven to improve performance in endurance sports, Holmes recommends nitrate-rich foods, such as beetroot, rhubarb, carrots, and green veg.<\/p>\n

39. B better<\/h3>\n

A busy training schedule, alongside a hectic work life and stress, can deplete the body of nutrients. They includes B vitamins, which support a healthy nervous system and help to break down food into energy for the body.<\/p>\n

Seafood, quality meat, leafy green veg and fortified cereals are all good sources of B vits.\u00a0<\/span><\/p>\n

40. Call for carbs<\/h3>\n

Make your mid-workout drink carb-based and simple. \u201cPerfect for those longer sessions, carb powders, fruit juice or coconut water are good options,\u201d says Holmes.<\/p>\n

41. Manage your minerals \u00a0<\/span><\/h3>\n

Sweating is your body\u2019s defence system against overheating. Unfortunately, though, when you sweat, you also lose some important minerals known as electrolytes, including sodium and potassium.<\/p>\n

As mentioned previously, electrolytes support a number of bodily functions, including energy production and fluid balance.<\/p>\n

\u201cIt is very important to replace the electrolytes lost when you sweat,\u201d explains sports nutritionist Will Girling. \u201cAt best, you will see an unwelcome decline in your performance. At worst, you can get hyponatremia (low blood sodium), which can be deadly.<\/p>\n

So, during extended exercise, take on an electrolyte source once an hour. Around 400mg of sodium\u00a0\u2013 or one electrolyte tablet \u2013 should cover most people.\u201d<\/p>\n

42. Pump iron\u00a0<\/span><\/h3>\n

\u201cIron is an essential nutrient for endurance performance that is often overlooked,\u201d says Holmes. \u201cGood sources include high-quality red meat, beans, seeds, dried fruit and leafy green vegetables.\u201d<\/p>\n

43. Be a GI Joe\u00a0<\/span><\/h3>\n

\u201cIf you\u2019re training for any longer than 60 minutes, you may benefit from including a high-GI source\u00a0of carbohydrates for an immediate top-up of energy,\u201d says Ludlam-Reine. Try a handful of Jelly Babies or Haribo.<\/p>\n

44. Hit the scales\u00a0<\/span><\/h3>\n

\u201cTraining for one hour a day means eating 5-7g of carbs per kg of bodyweight,\u201d says Hobson.<\/p>\n

\u201cTraining one to three hours a day requires 6-10g per kg of bodyweight. But\u00a0if you\u2019re not used to eating high amounts of carbs, build up slowly\u00a0to avoid any gut discomfort.\u201d<\/p>\n

No scales? Simply aim to\u00a0fill a third of your plate with\u00a0starchy carbohydrates.<\/p>\n

45. Avoid pre-race fibre<\/h3>\n

It\u2019s wise to carb-load 48 hours before any event lasting more than 90 minutes. \u201cAim for 10-12g per kg of bodyweight,\u201d says Hobson, \u201cwhich will mean reducing your protein intake.<\/p>\n

\u201cChoose low-fibre carbohydrates to avoid any bloating or gut discomfort. Make sure you test this out before a long training session to establish your tolerance\u00a0to carbohydrates, and on race\u00a0day aim for 1-4g carbs per kg of bodyweight, four hours beforehand.\u201d<\/p>\n

46. Get the shots in<\/h3>\n

Caffeine has been proven to help with endurance<\/a> exercise. If you\u2019re tolerant to it, aim for 5-6mg of caffeine per kilo of bodyweight before you set off \u2013 this is the amount proven to be effective in improving exercise performance.<\/p>\n

For comparison, a mug of filter coffee contains around 140mg of caffeine.<\/p>\n

47. Savour sodium<\/h3>\n

Avoid muscle cramps by enjoying salty carbs pre-workout. Salted nuts, processed bread and some cereals are all good options.<\/p>\n\t\t

\n\t\t\t\"Exercise\t\t\t

The phytonutrients in dark chocolate support brain health<\/em><\/p>\n\t\t<\/div>\n\t\t\n

Best foods for better mental health<\/h2>\n

48.\u00a0Hit the bar<\/h3>\n

\u201cPhytonutrients, such as cocoa flavonoids, support the brain,\u201d\u00a0says Nigel Mitchell<\/a>, performance nutritionist and expert for Healthspan Elite. Stick to dark chocolate, though \u2013 the darker the better.<\/p>\n

49. Take your meds \u00a0<\/span><\/h3>\n

\u201cThere\u2019s research that shows an association between effects following a Mediterranean-style diet<\/a> and a reduction of symptoms associated with anxiety and depression,\u201d says Ludlam-Raine. Fill up on mostly plant-based foods, such as fruit and veg, wholegrains and healthy fats.<\/p>\n

50. Ban booze in the week<\/h3>\n

Alcohol is full of \u2018empty\u2019 calories. Pippa Campbell<\/a>, nutritionist and \u2018nutrigenomics\u2019 practitioner, recommends a Monday to Friday \u2018no alcohol\u2019 rule.<\/p>\n

\u201cTry a Kombucha instead,\u201d she says, \u201cwhich also has the benefits of feeding your good gut bacteria. A happy gut also equals a happy mind, as serotonin (the happy hormone) mostly resides in the gut and makes us more resilient to stress.\u201d<\/p>\n

51. Make room for magnesium\u00a0<\/span><\/h3>\n

There\u2019s stacks of research associating very low magnesium\u00a0intake with depression<\/a>.<\/p>\n

To help avoid this deficiency, Hobson advises loading up your plate with magnesium-rich foods, such\u00a0as dark-green leafy vegetables, beans, pulses, wholegrains, nuts and seeds.<\/p>\n\t\t

\n\t\t\t\"Exercise\t\t\t

Simple but effective: batch cook your weeknight meals ahead of time<\/em><\/p>\n\t\t<\/div>\n\t\t\n

Quick tips to save time in the kitchen<\/h2>\n

52.\u00a0Have a grain wave\u00a0<\/span><\/h3>\n

\u201cMake use of ready-cooked grains<\/a> to save time in the kitchen,\u201d says Hobson. \u201cThese pouches include rice, lentils and quinoa. Chuck them in a pan with some chopped veg and protein of your choice, then add pesto or soy for a quick-fix nutritious meal.<\/p>\n

Try egg-fried rice: fry chopped red pepper and onion in sesame oil, then add your rice pouch. Add a beaten egg and fry for a while until cooked, then add frozen peas or canned sweetcorn, coriander and soy sauce.\u201d<\/p>\n

53. Batch cook<\/h3>\n

When you get your mojo in the kitchen, try to cook twice the quantity.<\/p>\n

\u201cOne-pot dishes can be frozen, but other meals can be stored in the fridge for quite a few days,\u201d says Hobson. \u201cAside from lunch and dinner, you can serve smaller portions of leftovers as snacks \u2013 useful if you\u2019re trying\u00a0to gain weight.\u201d<\/p>\n

54. Plan ahead<\/h3>\n

Easier said than done, but if you have healthy food in stock and you know what you\u2019re eating across the week, it can take some of the hassle out of cooking.<\/p>\n

Deciding what to cook after work is all part of the problem.<\/p>\n

55. Get ready<\/h3>\n

Having something to hand that you can chuck in the oven is a major time-saver. Stock up on healthy ready meals, such as marinated meats, fish or plant-based alternatives.<\/p>\n

These can also be cooked from frozen, so stick a few in the freezer. \u201cServe them with ready-cooked grain pouches and salad for a hassle-free meal,\u201d says Hobson.\u00a0<\/span><\/p>\n

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    Dial in to your diet for improvements across the board, from general health to muscle size and sporting performance<\/p>\n","protected":false},"author":72,"featured_media":9881,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[7],"tags":[34],"yoast_head":"\nExercise Nutrition Tips: 55 Ways To Eat Better | Men's Fitness<\/title>\n<meta name=\"description\" content=\"From general health to muscle size and sporting performance, improve across the board with these exercise nutrition tips\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/health\/nutrition\/55-ways-to-eat-better\/\" 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