Exercise is a big piece of the foundation if you want to live a healthy life for years to come. It’s important but it’s not the only thing you should be focusing on. Nutrition is the key to supporting all of your results from exercise.

The right nutrition is fuel for the body. It helps remove harmful compounds. Most importantly, it keeps the body operating at optimal levels.

Let’s take a look at four of the easiest tips and tricks for how you can hack your daily nutrition.

1. FOCUS ON HIGH PROTEIN

There are three macronutrients that get all the attention when it comes to nutrition:

• Carbohydrates
• Protein
• Fats

While all three play an important role in your overall nutritional intake, if you want to support your results and gains from exercise, protein takes the spotlight.

Protein is broken down in the body into amino acids. These amino acids directly support muscle recovery and growth.

Amino acids can also be used if you’re goal is fat loss. For example, if you are fasting, using an amino acids supplement will help to preserve muscle mass.

2. LEARN ABOUT PORTION CONTROL

Portion control is one of the easiest things you can start changing today to dramatically impact your fitness goals.

If your goal is fat loss then you’ll want to reduce your caloric intake while increasing your physical activity. Having a handle on the right sizes of your meal will be paramount to stay on track.

On the flip side, if you want to gain weight, usually lean muscle tissue, then you’ll need to increase physical activity as well as your caloric intake.

Decide what your goal is then click here to see illustrated graphs of the USDA guidelines for what makes an appropriate serving or portion of food.

3. START TIMING YOUR MEALS

How many of you have a day like this:

Morning: Skip breakfast

Lunch: Eat a small lunch (if you remember)

Dinner: Eat anything that you can find in the refrigerator

Snack: Same as above

Meal timing is important as it helps you avoid binging and fat storage.

Ideally, you’ll be eating every 2 to 3 hours AFTER you eat breakfast. (Yes, you should be starting your day with breakfast.)

Your last meal should come 2 to 3 hours before you go to bed and NOT right before bed.

4. PROPER DIGESTION = RESULTS

Let’s say you’re eating the right foods but how’s your digestion?

Digestion and assimilation of nutrients is JUST as important as eating the right foods.

Assimilation of nutrients means that the macronutrients and micronutrients are actually being used by the body. If you have poor digestion, your body isn’t able to break down food into usable nutrition.

The solution?

You can promote healthy digestion by doing the following:

• Add in some fermented foods once a day to your meals (e.g. - kimchi, sauerkraut, and cultured yogurt)
• Take a digestive enzyme supplement
• At each big meal, add one tablespoon of apple cider vinegar to a glass of water and drink slowly

TELL US WHAT YOU THINK!

Have you tried any of the suggestions above?

How have they changed your life?

Do you have your own nutrition hacks?

Tell us about them in the comments section!