If you feel you lack the energy to go to the gym or get up for that morning run, your diet may be what’s holding your back. The food you eat can either help fuel your body or lead to more lethargy. Let’s look at how to adopt the best eating plan to ensure you have the get-up-and-go you need.
Smaller balanced meals are key
To begin with, make sure you don’t try to exercise on an empty stomach. This could lead to low blood sugar and make it quite difficult to be physically active at all. Sustain your energy with several smaller meals and snacks throughout the day, rather than one or two large meals. Plan to have your first food of the day about an hour before you exercise, if you exercise in the morning. Breakfast, lunch, and dinner should satiate your appetite without making you feel too full. For pre-workout snacks, opt for food that has complex carbohydrates, such as oatmeal or whole wheat crackers, and pair it with fruit or a healthy protein like nuts or cheese. A banana is always a quick, easy, and effective choice if you’re on the run.
Stay hydrated
Dehydration can really impair your exercise routine. If you’re not taking in enough fluids, you can develop symptoms such as headaches, light-headedness, dizziness, and even confusion. It may sound surprising, but your cognitive functioning can be affected by losing only 2% of the fluid in your body. Drink at least a glass or two of water before and after your exercise session, and have water on hand that you can sip during the activity. It’s important not to wait until you feel parched because signs of insufficient hydration can appear faster than you might think. On the other hand, many people overdo it with hydration. It’s not necessary to be constantly sipping water throughout day. Your body can also take in water from fruits and vegetables.
Choose a good protein
Eating protein, especially paired with carbohydrates, offers sustained energy by helping to regulate your blood sugar. Not only this, but it also assists hormone production and the proper functioning of the immune system. After physical activity, protein encourages your muscles to recover and repair themselves, becoming stronger in the process. Try to incorporate protein into your diet throughout the day. Having a meal or snack with both protein and carbohydrates is a good approach. Lean meats, poultry, fish, nuts, legumes, and dairy products are solid protein options.
Avoid too many fats
While fats play a critical role in your body’s health, position them carefully in your eating plan for maximum benefit. Fats promote brain function, heart health, and joint flexibility, and they can help you feel fuller for a longer time. Although they help your body recover after exercise, certain types of fats may also produce inflammation. Fats also take a longer time to digest, so a higher-fat meal or snack is not the right fuel for a fast run on the treadmill—carbohydrates are your best for a quick jolt of energy. Fats are better at giving you energy for a hike or similar lower-intensity, longer-duration activity. Select healthier monounsaturated fats from plant sources, like almonds, walnuts, avocados, and canola and olive oil, as well as omega-3 fatty acids from fish, such as cod, salmon, and tuna. Remember, fats are calorie-dense; a little goes a long way.
Check your nutrient intake
Your diet should have the correct nutrient balance for optimal exercise performance and stamina. Several vitamins and minerals aid in developing strong bones and muscles and boosting your energy. Calcium, magnesium, vitamin D, iron, and zinc figure prominently here, so reach for foods that are rich in these substances. Eating dairy products will provide the calcium you need. Look for fatty fish and foods fortified with vitamin D, and eat spinach, nuts, and whole grain cereals for sufficient magnesium. Fish, meat, and poultry also contain iron and zinc. Taking a supplement may be appropriate, but consult with your doctor first.
There are also definite rewards in consuming the antioxidants that occur in many plants, especially berries, beans, kale and other dark leafy greens, and cruciferous veggies like Brussels sprouts and cauliflower. Antioxidants help combat inflammation in the body by neutralizing harmful unstable molecules called free radicals. Meanwhile, creatine, found naturally in red meat and oily seafood, might give you more muscle power, endurance, and faster post-workout recovery. In general, eating a variety of fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates is the best choice to support your workout, enhance your recovery after cardio and strength training, and promote general health.
Watch the calories
Many pre-packaged products marketed to give you fuel for exercising are dense in calories. So, take note of your consumption of energy bars and sports drinks. Granted, eating a protein bar now and then when you haven’t had a proper meal or snack can be an effective way to boost your energy pre-workout. Just be sure not to overdo it.