Your energy level and your ability to recuperate after an exercise are both greatly influenced by what you eat and when you consume it.
Your body is a piece of machinery. And, like other machines, it needs the proper fuel in order to function well – particularly if you are physically active. But what meals should you consume in order to maximise the benefits of your workout? And when is this going to happen?
Jump to:
- Rule # 1: Pay attention
- Rule #2: Make sure you have enough fuel (even if your goal is to lose weight)
- Rule #3: Carbohydrates are a favourite (you need them)
- Rule #4: Protein is essential for regrowth
- Rule # 5: Don't disregard the importance of fats
- Rule # 6: Know what you'll need before you go to the gym
- Rule # 7: Don't forget about the 15 minutes
Rule # 1: Pay attention
You may be astonished at how many physically active individuals disregard the need of dietary fundamentals – and then find themselves lacking in vital nutrients.
Inadequate intake of vitamins, minerals, and other nutrients might have negative consequences for your health and performance.
Fueling up for action, on the other hand, is as simple as adhering to the well-established guidelines of a balanced diet: Get your fruits and vegetables from a variety of sources; consume lean proteins and healthy fats; get your carbs from whole grains; and drink lots of fluids, particularly water
Rule #2: Make sure you have enough fuel (even if your goal is to lose weight)
Give your body the energy it needs to complete the tasks you set for it — even if you are attempting to shed pounds.
Nutritional insufficiency may result in decreased muscle mass, decreased bone density, and weariness. This raises your risk of injury and disease, lengthens your recovery time, creates hormonal imbalances, and, in the case of women, monthly irregularities.
Make sure your food plan provides you with enough nutrient-dense calories so that you can exercise while being injury-free and in good shape.
Rule #3: Carbohydrates are a favourite (you need them)
Carbohydrates have a poor reputation among certain individuals. However, research conducted over the last 50 years has shown that carbohydrates benefit your body when you engage in prolonged and high-intensity exercise. In fact, the more physically active you are, the more carbohydrates you need.
But what about the current tendency among athletes to have high-fat, low-carbohydrate meals? According to the evidence, these diets do not improve athletic performance and may even be detrimental at greater intensities.
Carbohydrates provide energy for your brain and muscles throughout an exercise.
- Carbs for ordinary exercise — If you are in good condition and want to fuel a daily, light-intensity activity, aim to consume 3 to 5 grammes of carbohydrates for every kilogramme of your body weight. Depending on your weight, between 200 and 340 grammes per day is appropriate for someone who weighs 150 pounds (68 kilogrammes).
- Carbohydrates for prolonged activity — If you exercise for more than an hour every day, you may need 6 to 10 grammes of carbohydrates per kilogramme of your body weight, depending on your age and gender. 408 to 680 grammes per day is the recommended amount for a 150-pound individual.
Choose nutritious carbohydrates such as brown rice, quinoa, whole-grain bread and pasta, sweet potatoes, fruits, and vegetables as your carbohydrate sources.
Rule #4: Protein is essential for regrowth
Protein is crucial because it delivers the amino acids that your body needs for the construction and repair of muscle.
The majority of studies recommend that persons who are really active should consume 1.2 to 2 grammes of protein per kilogramme of body weight. This suggests that a 150-pound individual should consume 82 to 136 grammes of protein each day. People who do not engage in physical activity should consume less protein. Every day, aim to consume.8 grammes of protein per kilogramme of body weight.
Poultry (which has 25 grammes of protein per 3 ounces) and fish are excellent sources of protein (20 grammes in 3 ounces). Those who choose not to consume meat may substitute soybeans (20 grammes per cup) and legumes such as beans, peanuts, and chickpeas for their protein needs (about 15 grammes per cup). Eggs, Greek yoghurt, cheese, and tofu are all excellent sources of vitamin D.
Rule # 5: Don't disregard the importance of fats
Many individuals are perplexed by the subject of fat. However, it is necessary for a healthy diet. Fat gives energy and aids in the absorption of vitamins by the body. Some vitamins (such as A, D, E, and K) really need fat in order to be effective in your body.
Make certain you choose unsaturated fats. Avocado, olive, and canola oils, flaxseed, and almonds are all excellent sources of omega-3 fatty acids.
Rule # 6: Know what you'll need before you go to the gym
If you just work out for a few minutes at a time, eating throughout the day should be sufficient to provide you with adequate energy. However, if you want to minimise gastrointestinal troubles, you should avoid eating soon before you workout.
You should eat one to three hours before your exercise, regardless of whether you plan to engage in prolonged, high-intensity activity such as a half marathon.
Rule # 7: Don't forget about the 15 minutes
During an exercise, your body makes use of the energy reserves it has saved. Following an exercise session, it is critical to replenish those nutrients as quickly as possible.
In accordance with research, consuming high-protein meals immediately after an exercise (within 15 minutes) delivers the essential amino acids necessary for the growth and repair of muscles. This may also boost the amount of energy your body stores in order to be able to use it in the future.
After your exercise, you'll want to restore your carbohydrate and fluid stores as well. Drinking a post-exercise smoothie is one method of refuelling after a workout.
