Nutrition is a cornerstone of fitness. A well-balanced diet provides the calories and nutrients needed to power daily activities, including regular exercise. Eating right isn't just about choosing vegetables over less healthy options; it's about timing and selecting the right types of food to maximize your workout.
The Importance of Nutrition for Fitness
When and what you eat can be important to how you feel when you exercise. Nutrition is important for fitness. Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.
Motivation and Goal Setting
Holly Herrington, a registered dietician, suggests identifying specific reasons for wanting to lose weight. Solid motivation will help you stay on track when temptation arises. Set meaningful short-term goals, such as losing a few pounds over a couple of months or getting in the recommended amount of weekly exercise. Barbara Rolls suggests choosing manageable or ambitious goals.
Adjusting to Metabolic Changes
To accommodate the slower metabolism, Zhaoping Li, M.D., suggests cutting out all starchy food and carbs like bread and pasta. Rolls suggests swapping in water-rich snacks like fruits, vegetables, and yogurt for dry snacks like chips and crackers, which, she notes, pack a lot of calories into each bite and are easy to overeat. Or, she suggests, try eliminating sugary drinks and adding a snack in their place.
The Significance of Breakfast
Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain. Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out.
Read also: High-Fiber Diet for Better Health
Healthy Breakfast Tips
Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. A plain white bagel or doughnut won’t keep you feeling full for long. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.
Follow these tips for eating a healthy breakfast:
- Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
- If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options. Then, stir some cottage cheese into the batter.
- If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.
Macronutrients: Carbs, Protein, and Fats
Understanding the roles of carbohydrates, proteins, and fats is crucial for optimizing your diet for fitness.
Carbohydrates
Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates, especially if you exercise. Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans. Whole grains have more staying power than refined grains because you digest them more slowly. They can help you feel full for longer and fuel your body throughout the day and also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.
Protein
Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise. Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.
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Protein can come from:
- poultry, such as chicken and turkey
- red meat, such as beef and lamb
- fish, such as salmon and tuna
- dairy, such as milk and yogurt
- legumes, such as beans and lentils
- eggs
For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.
Fats
Unsaturated fats may help reduce inflammation and provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.
Healthy options include:
- nuts
- seeds
- avocados
- olives
- oils, such as olive oil
Fruits, Vegetables, and a Rainbow Diet
Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat. Try to “eat the rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, consider choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge. Exercise, even though it's beneficial, causes inflammation in the body. By fueling up with colorful foods that are high in antioxidants, you'll be able to reduce this inflammation while getting important nutrients. Colorful produce is also high in fiber, which helps to keep you satisfied for longer.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
Pre- and Post-Workout Snacks
When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.
Consider stocking your workout bag and refrigerator with some of these simple snacks:
- Bananas: Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.
- Berries, grapes, and oranges: These fruits are all full of vitamins, minerals, and water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.
- Nuts: Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.
- Nut butter: Many grocery stores carry single-serving packets of peanut butter that don’t require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can spread peanut butter on an apple, a banana, whole-grain crackers, or a slice of whole-grain bread. If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.
Calorie Intake and Weight Management
If you’re trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a key part of weight loss, but it’s possible to go too far. Weight loss diets should never leave you feeling exhausted or ill. Those are signs that you’re not getting the calories you need for good health and fitness. According to the National Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds. If you’re very active or you don’t want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals. If you're just working out a couple of days a week for no more than 30 minutes, you won't be burning many calories, and don't need to really increase your calorie intake, Clark says. Instead, your focus should be simply on healthy eating - getting plenty of proteins, grains, vegetables and fruits throughout the day. It's ideal to aim for about 200 calories if you're eating a snack after a workout,” Marinaccio says. “More than that and you'll need to count it as a meal."
Listen to Your Body
As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you.
Follow these tips:
- Aim to make breakfast a part of your routine.
- Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
- Stock your fridge and gym bag with healthy workout snacks.
Nutrition Timing for Workouts
Whether you’re a seasoned athlete or just starting your fitness journey, the way you fuel your body matters. The right foods can make or break your exercise performance and recovery. But knowing what to eat before and after a workout isn’t a one-size-fits-all strategy. You need to consider your specific routine, fitness goals and timing when planning your meals and snacks. These guidelines will help you create a personalized nutrition plan to maximize your exercise efforts.
Why Nutrition Timing Matters
Physical activity changes how your body uses fuel, so don’t eat the exact same foods before and after exercise. In addition, your pre-workout meal for a 5-mile jog should look different from your weightlifting days or yoga sessions. As you build your nutrition plan, pay attention to these components:
- Carbohydrates: Carbs give you energy. Your body breaks them down into glucose, which is crucial for muscle contraction as you exercise.
- Protein: Exercise breaks down muscle fibers, and protein helps rebuild them. This nutrient is key for muscle repair and recovery.
- Hydration: Water is crucial to health, and your muscles need plenty of water to get you through your workout and recovery.
- Timing: Eating meals and snacks within specific windows will help you feel your best. Eating too much, too little or too late can hurt your performance or recovery.
What to Eat Before Your Workout
Plan your pre-workout meals based on your activity type:
For cardio (running, cycling, high-intensity interval training (HIIT))
The best foods before cardio will give you power and prevent fatigue. Avoid high-fat foods and lots of fiber, as they might cause stomach pains, nausea or diarrhea during your workout. For energy and endurance, eat a moderate-sized meal well before your workout, followed by a last-minute snack for that extra boost:
- One to three hours before: Eat a small meal that contains easily digestible carbs and a moderate amount of protein. Examples include oatmeal with a banana and toast with peanut butter.
- 30 to 60 minutes before: Grab a small snack with easy-to-digest carbs, such as an energy bar or a banana, to increase energy while limiting risk of digestive issues. This mini snack helps you avoid hunger, which could decrease your performance.
For strength training (weightlifting, resistance workouts)
If you want to build strength, your fuel should support your energy levels and prepare your muscles for stress. Here’s what to eat before lifting weights to get the most out of your muscles:
- One to three hours before: Eat a meal that contains a balance of carbs and protein, such as Greek yogurt with berries, chicken and rice, or eggs and toast.
- 30 minutes before: A pre-workout snack isn’t required for strength training, but grab a bite if you feel hungry. A few carrots with hummus or some cheese and crackers will supply you with a helpful carbohydrate and protein mix.
For yoga, Pilates or stretching
With a flexibility workout, your body needs to feel comfortable and strong. Follow this food advice for a flexibility workout:
- Have a light snack: An hour or two before your session, have a snack with healthy carbs, such as a fruit smoothie or toast with almond butter.
- Skip heavy meals: High-fat and high-fiber foods might cause bloating and stomach aches. Avoid fried foods and known bloat-producers before your workout, such as beans, corn and cruciferous vegetables.
Quick tip: Drink up! Consume plenty of water or a sports drink before and after your workout. Your muscles need hydration to function at their best.
What to Eat After Your Workout
After your workout, your body is actively building and repairing muscle, and it needs nutrition for this process to work. Though some experts believe this “anabolic window” is as little as 30 to 60 minutes post-workout, others think you have several hours to refuel. Without a definitive window, the best solution might be to listen to your body. If you feel famished, it’s time for your recovery foods. Not hungry? Rehydrate with water or a low-sugar sports drink and wait until you feel ready to eat. Sports drinks are beverages designed for hydration after strenuous exercise. They typically contain a mix of carbohydrates (sugars), electrolytes (salts) and minerals that provide hydration and aid muscle function.
Regardless of the exact timing, these post-workout recovery foods will help you bounce back from your workout:
Post-cardio foods
Focus on rehydrating and replenishing your energy stores with a protein and carb combo, such as:
- Chocolate milk
- Smoothie with fruit and protein powder
- Hummus and whole-grain pita
Muscle recovery foods
You want to help your muscles repair themselves and get stronger. Plenty of protein with some complex carbs will do the job:
- Grilled chicken with sweet potatoes
- Protein shake with banana
- Tuna sandwich
For flexibility and light workouts
Focus on hydration and a gentle recovery after stretching, yoga or Pilates. You could sip coconut water or a sports drink to replenish electrolytes, especially if you were sweating a lot. If you need something more substantial, reach for a light-carb snack such as:
- Fruit
- Nuts or seeds
- Yogurt
Nutrition Tips for Every Workout
Regardless of your workout type, there are a few strategies that will help you feel your best:
- Avoid fads: Supplements and extreme fasting may promise miraculous results, but they’re usually not backed by science. Some can even be dangerous.
- Consider your comfort: If you tend to get stomach cramps, don’t eat right before your workouts. If certain foods cause bloating or gas, avoid them in the hours leading up to your workout.
- Don’t go hungry: Intense workouts require fuel, so don’t skip pre-workout meals.
- Hydrate: Dehydration can cause headaches and sluggishness, so sip plenty of water or electrolyte drinks before, during and after workouts.
- Plan protein: Protein needs vary by exercise intensity and body weight, so what works for one person may not work for another. Talk to a registered dietitian if you are unsure of your protein needs.
Additional Tips for Maximizing Workouts
- If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. If you plan to exercise within an hour after breakfast, eat a light meal. Or have a sports drink.
- Be careful not to overdo it when it comes to how much you eat before exercise. Eating too much before you exercise can leave you feeling slow-moving.
- Most people can eat small snacks right before and during exercise. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes. If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout.
- Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
- Don't forget to drink fluids. Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, try a sports drink.
Healthy Eating Plate
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals.
- Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter.
- Drink water, tea, or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day).
- The more veggies - and the greater the variety - the better.
- Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).
- Fish, poultry, beans, and nuts are all healthy, versatile protein sources-they can be mixed into salads, and pair well with vegetables on a plate.
- Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats.
The Healthy Eating Plate does not define a certain number of calories or servings per day from each food group. The relative section sizes suggest approximate relative proportions of each of the food groups to include on a healthy plate.
Teen Athletes: Unique Nutritional Needs
Teen athletes have different nutrition needs than their less-active peers. Athletes work out more, so they need extra calories to fuel both their sports performance and their growth. Athletes who don't take in enough calories every day won't be as fast and as strong as they could be and might not maintain their weight. Teen athletes need extra fuel, so it's usually a bad idea to diet. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes.
Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best. These include vitamins and minerals. Calcium helps build the strong bones that athletes depend on. Calcium - a must for protecting against stress fractures - is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet.
Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Good sources of carbs include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds. Limit trans fat (like partially hydrogenated oils) and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter.
Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while.
When to Seek Professional Guidance
What you eat can make or break your performance and recovery, so make nutrition a non-negotiable part of your fitness plan. But before you make any major diet or exercise changes, talk with your health care provider. Talk to a registered dietitian if you are unsure of your protein needs.