Eating the Right Foods for Exercise

When you are an athlete or are working out consistently, you need to properly fuel your body to get the most out of your workouts, build muscle, and help your body recover. While there are no hard rules, plan on having a small healthy snack, and most certainly plenty of water, before, during, and/or after exercise.  

Here are some eating habits that you should follow to maximize your fitness performance and improve recovery time.  

Before Your Workout: Fuel  

If you don’t fuel up before you exercise, it is like driving your car on an empty tank. You won’t have enough energy to fully maximize your workout and you may be limiting your ability to burn calories.  

When you fuel up before your workout, it is important to choose foods with the right balance of carbs and protein. Pre-workout snacks that combine protein and carbohydrates can help you feel more energized. 

We recommend fueling up at least two hours before your exercise by: 

• Hydrating with water  

• Eating healthy carbohydrates such a whole-wheat toast, low-fat yogurt, whole-grain pasta, fruit, vegetables, brown rice, or whole-grain cereal.  

• Avoiding saturated fats since they digest slower 

If you only have a few minutes before you exercise, eat a banana or an apple. The key is to consume easily digestible carbohydrates that will give you a boost of energy but won’t make you feel sluggish.  

Are you drinking enough water?  Dehydration and Tight Muscles  

During Your Workout 

Whether you are a professional athlete who trains every day for several hours, or you have a low to moderate workout routine, it is important to keep your body hydrated with small frequent sips of water. Don’t chug it down, drink it before you need it that way you don’t drink too much and risk stomach pain. 

Generally, you don’t need to eat during a workout that is an hour or less, but if you are doing a longer high-intensity workout, it is recommended to eat 50-100 calories of carbohydrates every half hour. Choose a banana, raisins, or some berries for a boost of energy.  

After Your Workout: Refuel 

After your workout, we recommend refueling your body with recovery in mind: 

• Fluids: Drink plenty of water (it’s so important we mentioned it again)! Try blending your water with 100% juice like orange juice which provides fluids and a dose of much-needed carbohydrates.  

• Carbohydrates: When you exercise you burn a lot of carbohydrates. In the 20-60 minutes after you exercise, eat a protein/carbohydrate-rich meal. Your muscles will store the carbs and protein as energy to aid in recovery.  

• Protein: Eating protein-rich foods will help grow and repair your muscles. Choose lean proteins that are low in saturated and trans fats and limit the amount of processed or red meat that you eat as well.  

Properly fueling your body has many benefits for your active lifestyle. Reach your fitness goals with Dynamic Fitness & Rehabilitation and learn to fuel properly with our nutritionist, Sarah Bingham. Get started today; (813) 422-5671! 

Maximize Your Workout: Good Nutrition Tips 

Here are a few additional nutrition tips that will help you maximize your workouts and get the results that you are working toward in the gym! 

Don’t Cut Too Many Calories  

If you are trying to tone your body or lose weight, it can be tempting to cut a ton of calories from your diet. While cutting calories is a key part of weight loss, you can go too far. You can stunt your metabolism if you cut out too many. If you feel ill or exhausted, you may not be getting the calories you need to maintain good health and fitness.  

1,200 to 1,500 calories are suitable for most women who want to safely lose weight, while a diet with 1,500 to 1,800 calories is appropriate for men.  

Keep in mind, if you are very active or you don’t want to lost weight, you may need to consume more calories. Talk to your dietitian or nutritionist to learn how many calories you need to support your fitness goals and active lifestyle.  

Balance is Key  

The key to eating the right foods for your active lifestyle is to listen to your body and balance what feels right with what is good for you.  

Follow these tips: 

• Make breakfast part of your routine 

• Choose complex carbohydrates, lean proteins, healthy fats, and a wide variety of colorful fruits and veggies 

• Stock your fridge and gym bag with healthy snacks for on the go  

Learn Proper Nutrition at Dynamic Fitness & Rehabilitation  

To prevent injuries and make gains in your fitness journey, you need to eat the right foods before, during, and after you exercise. At Dynamic Fitness & Rehabilitation, our personal trainer, nutritionist, and other healthy living experts will work together to create a wellness and nutrition plan that will help you reach your goals.  

Schedule a nutrition or fitness assessment or call us at (813) 422-5671 to get started on your journey to optimal health today!