A McDonald’s run at 3 a.m. can be tempting, says Sofia Timkovski, a law student at Carleton. Yet in order to stay healthy, she says she knows how to make the right decisions.
“Nutrition, to me, means making a conscious choice of eating right and staying healthy almost every waking moment,” Timkovski says.
Exercise and diet must work in unison, says Natalie Brown, a dietitian specializing in active living and competitive sports.
“There is an emphasis that diet is 70 per cent and exercise plays a 30 per cent role in losing weight and getting healthier.”
As exercise levels increase, it’s necessary to eat more in order to keep the body running, says Timkovski.
Brown had similar thoughts on the issue. She says as exercise escalates, a shift in nutrition must occur — calorie consumption must increase to support performance and recovery.
“The more intense the exercise regime is for the body, the more recovery you will need to do and that includes more protein in the diet. All exercise levels should include regular balanced meals to get the most out of your exercise,” Brown says.
“Most people put diet last, thinking they can make it up through supplements,” says Brenda Arychuk, a registered dietitian Pivot Point Inc. in Edmonton.
Their priorities are distorted and they tend to put more emphasis on exercise and not diet, she says.
“Teenagers often think they don’t need to worry about diet, but what you do during this time sets the stage for later in life.”
Timkovski says she understands this theory and applies it to her daily life.
“You can lose weight by simply watching what you eat, but to tone, gain muscle definition and really lose inches, you need to […] exercise,” she says.
“I see exercise as a supplement to proper nutrition,” she says.
Timkovski says she has lost 60 pounds since she started eating more nutritiously and practicing Bikram yoga everyday. “Three-quarters of my weight loss […] was done through proper nutrition alone.”
The secret is that you don’t need to go overboard, Arychuk says. The Canada Food Guide is “scientifically the soundest diet you can follow,” she adds.
“Focus on fruits and vegetables instead of junk food. They are a big influence in helping you stay full. These nutrients […] help with muscle development.”
Arychuk says she feels that in the tumult of daily life, exercise often gets the spotlight while diet is pushed aside and forgotten. Despite this, the two go hand in hand, Arychuk says.
“Diet is the fuel to keep your furnace running.”
