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 get the right types of food at the right
times of the day. Learn about the importance of healthy breakfasts, workout
snacks, and meal plans.
Get off to a good start
Your first meal of the day is an important one. According to an article
published in Harvard
Health Letter, 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. But 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. Follow
- Instead of eating sugar-laden cereals made from
refined grains, try oatmeal, oat bran, or other whole-grain cereals that are
high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped
- If you’re making pancakes or waffles, replace
some of the all-purpose flour with whole-grain options. Then, stir some cottage
cheese into the batter.
- If you prefer toast, choose whole-grain bread.
Then pair it with an egg, peanut butter, or another protein source.
Count on the right carbohydrates
Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But
carbohydrates are your body’s main source of energy. According to the Mayo
Clinic, about 45 to 65 percent of your total daily calories should come
from carbohydrates. This is especially true if you exercise.
Choosing the right kind of carbohydrates is important. Too many people rely on
the simple carbs found in sweets and processed foods. Instead, you should focus
on eating the complex carbs found in whole grains, fruits, vegetables, and
beans. Whole grains have more staying power than refined grains because you
digest them more slowly. They can help you feel full for longer and fuel your
body throughout the day. They can also help stabilize your blood sugar levels. Finally,
these quality grains have the vitamins and minerals you need to keep your body
running at its best.
Pack protein into your snacks and meals
Protein is needed to help keep your body growing, maintained, and repaired.
For example, the University
of Rochester Medical Center reports that red blood cells die after about
120 days. 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 you’re well-fed.
Adults need to eat about 0.8 grams of protein per day for every kilogram of their
body weight, reports Harvard
Health Blog. That’s equal to about 0.36 grams of protein for every pound of
body weight. Exercisers and older people may need even more. That protein can
- poultry, such as chicken and turkey
- red meat, such as beef and lamb
- fish, such as salmon and tuna
- dairy, such as milk and yogurt
- legumes, such as beans and lentils
For the healthiest options,
choose lean proteins that are low in saturated and trans fats. Limit the amount
of red meat and processed meats that you eat.
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,
recommends the United States
Department of Agriculture. Try to “eat the rainbow” by choosing fruits and
veggies of different colors. This will help you enjoy the full range of
vitamins, minerals, and antioxidants that the produce aisle has to offer. Every
time you go to the grocery store, considering choosing a new fruit or vegetable
to try. For snacks, keep dried fruits in your workout bag and raw veggies in
Choose healthy fats
Unsaturated fats may help reduce inflammation, and they help
provide calories. While fat is a primary fuel for aerobic exercise, we have
plenty stored in the body to fuel even the longest workouts. However, getting
healthy unsaturated fats helps to provide essential fatty acids and calories to
keep you moving. Healthy options include:
- oils, such as olive oil
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
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.
These fruits are all full of vitamins and minerals, as well as 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.
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
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 swipe 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
cut too many calories
If you’re trying to lose weight or tone your body, you may be tempted to cut
a ton of calories from your meals. Cutting calories is a key part of weight
loss, but it’s possible to go too far. Weight loss diets should never leave you
feeling exhausted or ill. Those are signs that you’re not getting the calories
you need for good health and fitness.
According to the National
Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 daily
calories is suitable for most women who are trying to lose weight safely. A
diet with 1,500 to 1,800 daily calories is appropriate for most men who are
trying to shed excess pounds. If you’re very active or you don’t want to lose
weight while getting fit, you may need to eat more calories. Talk to your
doctor or a dietitian to learn how many calories you need to support your
lifestyle and fitness goals.
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
The right balance of carbohydrates, protein, and other nutrients can help
fuel your exercise routine.