Eating The Right Foods For 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.
Get off to a good start
Your first meal of the day is an important one. 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.
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.
Pack protein into your snacks and meals
Protein is needed to help keep your body growing, maintained, and repaired. 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.
Boost your fruit and vegetable intake
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. Aim to fill half your plate with fruits and veggies at every meal.
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.
Fuel up before exercise
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:
1) 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.
2) 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.
3) 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.
4) 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
- a slice of whole-grain bread
If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.
Balance is key
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.
The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.