Shiny hair, muscle definition, bright skin, strong nails, clear eyes; these are all traits of a healthy lifestyle. We all know someone who has most of these (or those beautifully greedy creatures that I’m sure are impeccably humble and generous donning all of the above) and you may have asked, “Where do you work out and what do you eat every day?” It takes only quick observations to connect certain diet routines to fitness trends and physical attributes. Let’s start by defining the word “diet.” In this instance, diet does not mean a caloric deficit or food restrictive, rather a routine and daily lifestyle that promotes a persons energy expenditure. While the following are not all mutually exclusive or inclusive, there are noticeable correlations between the today’s trends in fitness and health and our looks. So, what are the foods prevalent in these lifestyles and what are the fountain-of-youth benefits they provide? One thing is for sure; these results don’t come from a magic fountain.
WEIGHT LIFTING// The sport(s) that are most known for their aesthetics. May have a bad rap in some circles, but is impressive nonetheless. Body builders take their diet to another level, especially if they’re competitors.
What’s the secret to lean muscle mass?
*Ketosis (Keto) and tracking Macronutrients.* The two are not the same but they are equally as popular in the body-building world. While they may be the least known diets, they are by no means the least effective. They do, however, require a little more precision. We’ll chalk it up to a poor marketing team. Keto follows a high protein, high fat, low carbohydrate ratio, while Macronutrients are protein, fats and carbohydrates and the ratio to each fluctuates depending on your goals.
*Animal protein(s)* compared to plant-based protein, animal proteins are important in training areas such as weightlifting. Animal foods are the highest quality protein sources. Plant sources lack one or more amino acids, which makes it more difficult to get all the amino acids that your body needs for muscle maintenance and production. Those muscles we envy on body building athletes, this helps sustain them!
*Broccoli:* A food notorious with the sport. What gives? Why do body builders always have broccoli around? Broccoli, along with deep green vegetables such as kale, collards, watercress and spinach have so much of the vitamins A, C, E, K and B, that our bodies takes them in like a vacuum (hi, fiber!). Not only do these provide calcium, magnesium and potassium (critical for hair, nails and skin) but they’re also water-rich so they won’t dehydrate your body and keeps muscles full.
*Grains (not as applicable to Keto):* Grains often times have a critic or two but here’s why weightlifters love them. They’re a complex carbohydrate which provides a slow release of energy; energy that is, needed when lifting maximum weights in massive volumes. Carbohydrates are our bodies energy source, which is why we crave them so often. Apart from energy oats and grains have high amounts of zinc, biotin (being on the hair growth!), magnesium and potassium. Meaning, a deficiency in these can cause dull skin and brittle hair and nails. Carbs are not the enemy!
*Red bell pepper:* Fun fact: These bright and crisp peppers contain FAR more skin-boosting vitamin C than their more popular cousin, the orange. Loading up on these will help keep sun and light damage at bay.
YOGA & PILATES// Both yoga and Pilates have been proven to improve flexibility; balance and posture along with helping regulate sleep and reduce stress, when practiced correctly. I don’t know about you, but when I’m well rested and experiencing low stress, there’s a difference in my skin and I make better choices with food. Because the premise of these practices is about purifying your mind, body and spirit, a lot of yogi’s are vegetarian or vegan. Those elongated muscles, bendy limbs and solid core? Sign me up.
*Vegetarian and Vegan:* With a diet rich in fruits and veggies, there are ample amounts of vitamins that nurture hair growth, balance skin tone and strengthen the immune system.
*Eggs (vegetarian only):* We just “cracked” the code for hair. Because an egg’s key ingredient is sulfur, which promotes absorption of vitamin B and liver function/detoxification, it is necessary for the production of collagen and keratin. Hello, shiny locks, strong nails and dewy skin.
*Spinach:* This Popeye power food is a major anti-ager due to being rich in beta carotene, which converts to vitamin A, one of the body’s most powerful resources for anti-aging. Pair with vitamin C (see below) for premium absorption to prevent wrinkles and remove dead skin.
*Pumpkin seeds:* The ample amounts of zinc, vitamins A and K and omega-3 fatty acids build healthy hair shafts and the vitamin C produces sebum, which is your skin’s natural oil that protects and repairs skin.
CROSSFIT & FUNCTIONAL TRAINING// This needs no introduction, so we’ll skip that. What you may not know is the origin of Crossfit is gymnastics and the 10 physical qualities are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Functional training is similar in some instances, but not necessarily in the qualities of power and strength. For well-rounded athletes like these, a well-rounded diet is required. You can spot a cross-fitter from a grocery aisle away, and here are some of the foods that enable them to perform at that level.
*Paleo and Whole 30:* I’ve heard this asked a lot so the short answer is, it’s long-term vs. short-term. Paleo is long term lifestyle that is centered on eating only whole foods and cutting out anything processed, while Whole30 is more of a reset button for 30 days. The Whole30 “off limits” list is quite a bit longer for detox purposes. For this we’ll focus on the Paleo diet.
*Fatty Fish:* Salmon usually takes the winner’s circle, but mackerel, sardines and anchovies are even better. Omega-3 fatty acids are beauty bombshells for anything you want to glow or shine. About 3% of the hair shaft is made up of omega-3 fatty acids.
*Potatoes, carrots, pumpkin, winter squash:* All contain the triple threat for healthy looking hair, skin and nails; Vitamin A. Vitamin C is also packed in these veggies, an antioxidant that combats free radical production that can lead to aging and stimulates collagen to repair skin.
*Almonds:* We know almonds are good for us, but why? They boast Vitamin E (the vitamin that’s great for skin), but also provide anti-inflammatory benefits for the body and are a great source of calcium to keep bones and teeth strong, in addition to hair, skin and nails.
By: Jennifer Frudaker// Nationally Certified Personal Trainer// Les Mills Certified Group Fitness Instructor// TRX Certified Instructor// All Natural Figure Competitor
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