Your body is like a vehicle, so it needs the right fuel to run well. Eating nutritious foods and staying hydrated is key. Good nutrition boosts your performance and helps you recover from exercise. You don’t need to follow strict rules, but there are important steps to take before, during, and after working out.
Eating a balanced diet gives you the energy and nutrients for daily activities, including exercise. A good breakfast is essential to refill your blood sugar and energize your muscles and brain. Carbohydrates, like whole grains and fruits, are your main energy source. Protein helps with growth and repair, and it’s also an energy source when carbs are low.
Fruits and vegetables are packed with fiber, vitamins, and minerals your body needs. They’re also low in calories and fat. This makes them great for keeping your body running smoothly.
Key Takeaways
- Fueling up two hours before exercise is recommended for optimal performance and energy.
- Eating a piece of fresh fruit 5-10 minutes before exercise can provide quick energy for shorter timeframes.
- Consuming 30 to 90 grams of carbohydrates every hour is suggested for longer, high-intensity workouts.
- Electrolytes can be replenished through fruits, leafy greens, fatty fish, low-fat dairy, nuts, and seeds.
- Nutrient-rich snacks with high water content, like berries and melons, are beneficial for post-workout hydration.
Pre-Workout Fueling Strategies
Getting the right pre-workout nutrition is key to better exercise performance and recovery. Before you start your workout, make sure to hydrate and eat carbohydrate-rich foods.
Hydration
It’s important to stay hydrated when exercising. Drink water all day and add 16-24 ounces 2-3 hours before your workout. This keeps your body’s fluids balanced and helps with energy and muscle function.
Carbohydrate-Rich Foods
- Eat a 200-250 calorie snack with carbohydrates and protein 30-60 minutes before your workout. It gives you energy for your exercise.
- If your workout is over an hour, eat 30-60 grams of quick carbohydrates every hour. It keeps your blood sugar up and prevents tiredness.
- Good carbohydrate sources include whole grains, fruits, and starchy veggies. Choose complex carbs for slow digestion and lasting energy.
By fueling up with hydration and carbohydrate-rich foods before your workout, you’ll be ready for a great exercise session.
Healthy Nutrition Practices During Exercise
Keeping your body hydrated and fueled with the right nutrients is key for a great workout. By following these healthy habits, you can power through your exercise and reach your fitness goals.
Hydration
Drinking enough water is vital during exercise. The American College of Sports Medicine says to drink 2 to 3 cups of water before your workout. During exercise, aim to drink 1/2 to 1 cup every 15 to 20 minutes. This helps keep you hydrated and prevents dehydration.
Nutrient-Dense Foods
To fuel your body, eat foods rich in nutrients. For workouts over 60 minutes, snacks or drinks high in carbs can boost performance. Try low-fat yogurt, raisins, or bananas. Also, add healthy fats like nuts, seeds, or avocado to reduce inflammation and give you more energy.
Portion Control
Controlling your portions is important, especially for long, intense workouts. Aim for 30 to 90 grams of carbs per hour to keep your energy up. Don’t eat big meals right before working out, as they can cause discomfort. Instead, eat smaller, more frequent snacks.
Lifestyle Habits
Healthy lifestyle habits can also support your nutrition during exercise. Prepare nutrient-rich meals and snacks ahead of time. This makes it easier to fuel up before and after workouts. Also, listen to your body and adjust your hydration and food intake as needed. This helps you perform better and recover faster.
By focusing on hydration, nutrient-dense foods, portion control, and lifestyle habits, you can fuel your body well during exercise. This supports your fitness goals.
Post-Workout Recovery Nutrition
After your workout, it’s important to refuel with the right nutrients. This helps with recovery and boosts performance. Focus on replenishing fluids, electrolytes, carbs, protein, and healthy fats.
Drinking water is essential for recovery. You can add lemon, lime, or cucumber slices for flavor. Mixing water with 100% fruit juice, like orange, adds carbs and hydration.
Eating whole fruits or veggies with high water content helps too. Berries, melons, oranges, grapes, carrots, or lettuce are great options. They rehydrate and boost your nutrient intake.
To replace lost electrolytes, eat foods like fruits, leafy greens, fatty fish, and dairy. Whole-grain pasta, bread, or brown rice are good for storing energy. They help your muscles recover.
Include high-quality protein from chicken, salmon, or lean meats. Beans, peas, lentils, nuts, and seeds are also good. Healthy fats from avocado, fatty fish, nuts, and oils help with energy during long workouts.
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