How To Get Optimal Nutrition On-The-Go
In today’s fast-paced world, we barely have the time to breathe most days, much less prepare a healthy meal while on-the-go. That being said, there’s no excuse to disregard the importance of a healthy diet—food is, after all, medicine and fuel for the body.
Unfortunately, many people completely disregard proper nutrition while they’re on-the-go and leading a busy lifestyle. This only tends to compound the stressful/hectic schedule of these individuals, resulting in poor health and deteriorating physical wellness.
This is precisely why a high-protein meal replacement can come in handy for individuals who find themselves with little time to prepare a home-cooked meal, and/or those who are constantly traveling and have limited food options. Given this, read on as we take a look at what the keys are to optimizing your diet while on-the-go.
THE MISSION OF OPTIMAL NUTRITION
There is much more that goes into having an optimal diet plan in place then just picking out healthy ingredients and hoping for the best. Let’s take a step back and examine what exactly the goals of optimal nutrition while on-the-go should be for most everyone:
• Lasting energy without any crashing, digestive issues, and brain fog
• High-quality proteins that are easily digested
• Promote feelings of fullness and satiety
• Enjoyable taste and convenience
• Nutrition to support muscle growth and fat loss
Knowing these goals, let’s take a look at the key nutrients necessary to meet them.
1) HIGH-QUALITY PROTEINS
Most meal replacements and protein supplements use inferior, highly allergenic protein sources such as soy and wheat just to save cost and jack up the protein content on the label.
Thankfully, Leanbody Ready-T0-Drink Protein Shakes (RTDs) doesn’t cut corners and includes high-quality whey and casein proteins derived from milk to ensure maximum bioavailability and hypoallergenicity, along with a complete spectrum of essential amino acids.
2) FIBER & SUGAR
Fiber and minimal sugar to help maintain healthy hormonal response and prevent blood sugar swings. Hormones dictate what the body does with nutrients, and unfortunately many meal on-the-go foods these days rely heavily on added sugar and fast-acting carbohydrates. Over-consumption of sugar can lead to insulin and leptin resistance, which in turn can cause type-2 diabetes, increase risk of obesity, inhibit satiety signals (leading to overeating), and induce feelings of lethargy.1, 2
Therefore, emphasizing fiber-rich grains/foods is imperative to combat these issues and promotes satiety, lasting energy and proper gastrointestinal function.
3) ANTIOXIDANTS & EFAs
Antioxidants and essential fatty acids are able to fight oxidative stress and reduce inflammation. Humans face a biological paradox in that we require oxygen (O2) to subsist, yet it is also oxygen that leads to production of reactive oxygen species – such as free radicals – that induce oxidative stress. While some oxidative stress is necessary, too much can cause DNA damage which can further lend itself to carcinogenic activity, among a myriad of other negative effects in cellular components; below are some of these not-so-awesome consequences:3
Excessive oxidative stress can…
• Weaken the immune system, which may lead to conditions such as lupus, multiple Sclerosis, and many other Autoimmune diseases.
• Expedite age-related neurodegeneration, which decreases cognitive function and increases the likelihood of developing conditions such as Alzheimer’s disease and Parkinson’s disease.
• Damage vital organs, including the heart, which may lead to life-threatening conditions such as cardiovascular disease and kidney disease.
But what causes excessive oxidative stress? Studies corroborate that much of the oxidative stress we may experience comes from excessive calorie and sugar intake, along with lack of antioxidant-rich foods in the diet.4
Antioxidants – our electron-donating friends – are a vital component of health as they combat oxidative stress by neutralizing free radicals. Some common antioxidants include Vitamin C, vitamin E, and polyphenols, all of which can be found in foods like berries and leafy-green vegetables. Sadly, many on-the-go options these days provide little nutritive value in terms of their antioxidant and essential fatty acid content, so be wary of this when looking for meal replacements.
Sample Meal Schedule While On-The-Go:
So while those are the major nutrients needed to optimize your nutrition on-the-go, let’s layout a simple sample diet schedule for when you’re traveling/busy:
• 7:00 AM – Wake up
• 7:30 AM – Breakfast
• 11:00 AM – Meal Replacement Shake
• 2:30 PM – Lunch
• 4:30 PM – Workout
• 6:00 PM – Meal Replacement Shake
• 8:30 PM – Dinner
• 11:00 PM – Bed
Therefore, this individual’s schedule would be rather easy to stick to even while on-the-go as it incorporates several meal replacement shakes during busier times of the day. Also note how eating every few hours will prevent blood sugar swings and keep stress low.
THE LEAN BODY DIFFERENCE
When all is said and done, Labrada set out to create a premium meal replacement that doesn’t cut corners and sacrifice quality like many supplement companies and food manufacturers do these days.
For athletes, gym-goers, and fitness enthusiasts alike, Leanbody Ready-To-Drink Protein Shakes (RTDs) is the gold standard of meal replacements thanks to it’s stellar profile of quality proteins, essential fatty acids, fiber content, and no sugar. Not to mention it comes in every flavor you could want and the taste is out of this world.
References: 1. Jéquier E. (2002). Leptin signaling, adiposity, and energy balance. Ann NY Acad Sci. 967:379-88. Review. 2. DeFronzo, R. A., & Ferrannini, E. (1991). Insulin resistance: a multifaceted syndrome responsible for NIDDM, obesity, hypertension, dyslipidemia, and atherosclerotic cardiovascular disease. Diabetes care, 14(3), 173-194. 3. Mayne, S. T. (2003). Antioxidant nutrients and chronic disease: use of biomarkers of exposure and oxidative stress status in epidemiologic research. The Journal of nutrition, 133(3), 933S-940S. 4. Finkel, T., & Holbrook, N. J. (2000). Oxidants, oxidative stress and the biology of ageing. Nature, 408(6809), 239-247. 5. Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & pharmacotherapy, 56(8), 365-379.
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Disclaimer: This content is for informational purposes only and is not meant as medical advice, nor is it to diagnose or treat any medical condition. Please consult your physician before starting or changing your diet or exercise program. Any use of this information is at the sole discretion and responsibility of the user.