A balanced diet is essential to get the number of calories you need to fuel your everyday activities, such as exercise.
Making an effort to exercise daily is a great starting point for staying fit. Strenuous exercises necessitate the consumption of a healthy, nutritious diet to provide the fuel for sustained effort.
Here are three tips for eating right to support your workout.
What is the Right Food?
First, let’s talk a bit about nutrition. For sports and exercises, fresh, unprocessed foods are ideal. If you’re burning calories, lean protein, complex carbs, and fiber are your best friends. To gain strength and remain full, eat lean protein rich foods, such as chicken, non-fat Greek yogurt, fish, and egg whites.
Complex carbohydrates, such as those found in leafy green vegetables, provide you with energy to burn, while fiber keeps you full and your digestive tract and hormones in balance. Your fat intake should come from plant-based foods, omega-3 fatty acids, or safe mono-saturated fats like olive oil. Good fats can be found in walnuts, flaxseeds, and other oils, nuts, and seeds.
1. Breakfast Should be Nutritious
Wake up early in the morning to have breakfast if you exercise in the early morning. This could be a couple of hours before your workout. By morning, much of the energy you gained from dinner is consumed, and your blood glucose levels may be low.
You may feel tired or exhausted if you don’t eat before exercising. Eat a light breakfast if you want to exercise within an hour of eating. Carbohydrates should be prioritized for optimal energy. Breakfast choices to consider include:
- Whole grain cereals
- Low fat or skimmed milk
2. Consume High Nutritious Food
Some nutrients help the brain and muscles function better, and others are essential for healing from the damage sustained during exercise. The best macronutrients to consume before and after a workout are determined by the type of workout, its intensity, and duration.
Consuming the right foods will keep you from exhaustion, improve your efficiency, and aid in the recovery and growth of your muscles.
3. Eat Something Healthy After Your Workout
If needed, eat a meal that includes protein and carbohydrates within two hours of your exercise session to aid muscle recovery and resupply glycogen reserves. If you don’t feel like eating after exercise, drink some juice to restock your carbohydrates. The recommended foods to eat after a workout are:
- Fruits and yogurt
- Sandwiches with peanut butter or beef
- String cheese
- Dried fruit and nuts
- A typical meal consisting of meat, potatoes, and a cooked vegetable or salad.
Pay attention to how you’re feeling and how well you’re performing during your workout. Allow your experience to direct you in determining which pre-and post-exercise eating patterns are most beneficial to you. Try writing things down to track how your body responds to different foods so you can fine-tune your diet for peak exercise results.
Schedule a free breakthrough call with us to develop your own custom diet plan!