To get the most from your fitness regime, it’s important to fuel your body the right way. The key is to get proper nutrients before you begin your workout and to know what to eat for your body to recover quickly afterwards.
Role of different macronutrients
Each of the three main macronutrients plays a pivotal role in aiding physical fitness. Carbohydrates are the primary source of fuel your body needs. They supply energy for the most demanding, high-intensity exercise routines as your muscles extract the glucose in carbohydrates and use it as fuel. If you’re doing an intense, long workout over 60 minutes, eating some pre-workout carbs can be important to keep your energy up.
Protein is required to keep muscles in shape and support bone density, among many other functions. This macronutrient is composed of amino acids, often called the building blocks of muscle tissue. Protein also is essential for the immune system, cellular function, and the production of vital hormones like insulin.
Fat, meanwhile, provides fuel for activities that are longer in duration and low to moderate in intensity. As the body’s main energy reserve, this macronutrient takes longer to digest, so it helps to sustain physical exercise. The body also needs fat to insulate the organs, support brain health, and produce hormones like estrogen and testosterone.
Water can be considered the final essential macronutrient. Beyond being necessary for all bodily functions, hydration is essential for performance and warding off fatigue during exercise. Drinking lots of water helps regulate body temperature and makes sure the muscles are functioning as they should.
What to eat before you start
You really can’t exercise on an empty stomach. Your energy will flag, and you’ll have difficulty reaching your performance goals. That said, you need to feed your body with the above macronutrients in the correct amounts if you want to have a good workout. Solid pre-workout nutrition is about setting the stage for success. Combining the right foods will ensure your body has what it needs for optimal performance and to protect your muscles from breaking down.
About two hours before arriving at the gym or heading out for a run, hydrate with plenty of water and have a small meal that combines carbohydrates, protein, and a little healthy fat. This could be a sandwich with whole-grain bread and nut butter or scrambled eggs and a salad with a healthy oil-based dressing.
If your workout starts in under an hour, eat less and focus on food that’s easy to digest that won’t give you a sluggish feeling. For instance, you might reach for a banana and some low-fat yogurt or make a smoothie with protein powder and berries.
When it comes to hydration, having a drink or food that contains sodium can help you retain the fluids your body needs. Drinking enough fluid slowly in the hours before you exercise will reduce the chance of dehydration. A simple way to see if your water intake is sufficient is to check the color of your urine. Darker urine often indicates you need to drink more water.
What to eat afterwards
Proper post-workout nutrition is a must for your body to recover fully, especially after an intense session. This involves giving it the nutrition required to repair muscles and refresh your stores of glucose. With the correct food, you’ll find your muscles will be less sore and will recover faster.
To aid muscle repair, consume protein from 30 minutes to an hour after being physically active. Select a meal of eggs, lean meat, or a plant-based protein like lentils or tofu. Alternatively, try a protein shake. Aim for 20 to 30 grams of protein for the best recovery results.
Replenishing your body’s stores of glucose is best done by combining two nutrients—carbohydrates and protein. Having a banana with nut butter is one option. Alternatively, you might have some sliced turkey on whole-grain bread. Ingested together, these macronutrients work to restore your energy and condition your muscles for your next workout.
Whatever you eat, stick to foods with unsaturated fats, like avocado, salmon, sardines, seeds, and nuts. Cook with avocado, olive, or seed oils rather than butter, lard, or other animal fats.
Sufficient water intake is as necessary after exercising as beforehand. Remember, you lose fluids when you sweat. For optimal post-workout recovery, choose drinks with electrolytes, which are essential minerals like sodium, potassium, and calcium. These drinks will keep your body’s pH levels in balance and your muscles functioning well.
Foods can help replenish any lost electrolytes as well—try dairy products, fatty fish, fruits, leafy green vegetables, nuts, and seeds. In addition, you can supplement your fluid intake by eating fruits with high water content like melons, berries, and grapefruit.