EATING THE RIGHT FOODS FOR EXERCISE

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 eat the right types of food at the right times of the day.

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. 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 these tips for eating a healthy breakfast:

 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 nuts.
 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. Consuming the right kind of carbohydrates is
important. 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. 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 adults may need
even more.

Protein can come from:

 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
 eggs
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, consider choosing a
new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

Choose healthy fats

Unsaturated fats may help reduce inflammation and 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:

 nuts
 seeds
 avocados
 olives
 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 simple snacks:

Bananas
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.

Berries, grapes, and oranges

These fruits are all full of vitamins, minerals, and 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
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 up quickly.

Nut butter
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 spread 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 protein-rich alternatives.

Don’t 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 workout snacks.
The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.

NUTRITION'S ROLE IN PHYSICAL FITNESS: WHY YOU NEED TO CONSIDER BOTH

Whether you are a competitive athlete, play a recreational sport, or practice yoga, there is no doubt that
physical activity has many health benefits. When it comes to maximizing your workouts or improving athletic
performance, nutrition and physical activity go hand in hand.

What we eat before and after exercise, as well as on a regular basis, can make a large difference in how we
feel and how we perform during activity. The right balance of macro and micronutrients may vary depending on
your fitness level and the type of activity you perform. Still, it is important to get enough nutrition to maintain
your health and optimize your performance.

Nutrients and Your Athletic Performance

Proper nutrition is imperative to maximize athletic performance. Without enough carbohydrates, proteins, and
fats, athletes may feel sluggish and fatigued during a workout or ravenously hungry. Athletes may also need to
focus on specific vitamins and minerals for fitness performance, such as iron, vitamin D, and zinc.

Nutrition for physical activity is highly individualized. It is often helpful to consult with a sports dietitian to review
your individual needs and make specific recommendations for your body and activity level.

Evidence Shows Proper Nutrition Supports Activity

While we frequently think about the health benefits of nutrition and physical activity separately, there is
evidence that integrating both nutrition and physical activity produces greater benefits than focusing on one or
the other.

Additionally, research shows that exercise informs food choices, and individuals who exercise may make more
nutritious choices. Nutrition may also support muscle recovery by reducing inflammation. One study showed
that individuals who were more physically active and had higher antioxidant intake had lower levels of systemic
inflammation.

The Importance of Balance and Timing of Macronutrients

Consuming adequate amounts of macronutrients—carbohydrates, protein, and fat—to fuel our bodies is
imperative for optimal exercise performance.

 Carbohydrates are our bodies' preferred source of fuel. They give us the energy we need to go about
our day and maximize workouts and athletic performance.
 Protein is important for building muscle as well as the repair and recovery of bones, joints, and
ligaments after a workout.
 Fat keeps us full and satisfied, helps cushion our bones and joints, and increases the absorption of fat-
soluble vitamins A, E, D, and K.

When it comes to fueling for exercise, finding the right balance and optimal timing of macronutrients for your
body is key. Physical performance and recovery after exercise are enhanced by consuming carbohydrates and
protein.

One study looked at the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes
by shake or meal. 35 individuals ran 10 kilometers (6.2 miles) and then consumed either a
protein/carbohydrate shake, a meal of white bread and sour milk cheese, or nothing. The study indicated that
consumption of carbohydrates and protein by shake or food was preferable, as it reduced exercise-induced
skeletal muscle damage and had anti-inflammatory effects.

What To Eat For Optimal Performance

A "superfood" is a term frequently used by the food industry to market a specific food as offering maximum
nutritional benefits or being exceptionally nutrient-dense.

While some foods are more nutritious than others and may positively affect health, it is essential to note that no
single food is responsible for optimal health or disease prevention.

If you are looking to increase the nutrient density of your diet, including some of the following nutritious foods is
an excellent place to start. These foods, including leafy greens, berries, eggs, sweet potato, and turmeric,
contain antioxidants, complex carbohydrates, and protein and are beneficial for athletic performance.

Dark Leafy Greens

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium,
iron, vitamin C, and fiber. Eating leafy greens, such as spinach, kale, collard greens, and swiss chard, is shown
to increase muscle function in men and women engaging in physical activity.
Additionally, the nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow
during exercise. You can incorporate dark leafy green vegetables into your diet by making kale salads,
sautéing spinach into eggs for breakfast, or blending them into a smoothie.

Berries
Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet.
Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue.
Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and
inflammation.
Top a yogurt parfait with blueberries, blend strawberries into a smoothie, or add raspberries or blackberries into
a salad to get an antioxidant punch.

Eggs
Eggs, including the yolks, are rich in B vitamins, choline, iron, antioxidants, and high-quality protein, which is
important for muscle recovery]and repair. The protein in eggs is considered to have high bioavailability,
meaning it is easily digested and efficiently metabolized by the body.

Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that
help with cell growth and tissue repair. Eggs are an easy and quick breakfast, scrambled with veggies or
hardboiled for grab and go.

Sweet Potato
Sweet potatoes are a root vegetable packed with potassium, fiber, and vitamins A and C. They are an excellent
source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue,
muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek
yogurt and almond butter for breakfast, roast wedges, add them to a salad, or bake until crispy and enjoy as
sweet potato fries with a burger.

Turmeric
Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits. It is best known
for its antioxidant and anti-inflammatory effect and may play a role in preventing chronic diseases such as
cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests that individuals
who use turmeric after a workout experience reduced muscle pain and tenderness, reduced muscle damage,
and decreased inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables, adding it to a curry, or
making golden milk. Turmeric is also available in supplement form.

Hydration Makes a Difference

Adequate hydration is imperative to overall health and exercise performance. We all lose water through normal
bodily functions, such as breathing, digestion, and sweating. Athletes need to replace additional water and
electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature.
Individuals also lose sodium, potassium, calcium, and magnesium with sweat. To avoid dehydration, it is
important to ensure you are drinking before, during, and after exercise to maintain adequate hydration levels.

Sustainable Nutrition Habits

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and
hydration goals. Trying to overhaul your entire diet at one time can feel overwhelming, and it is likely
unsustainable. Small goals are more sustainable and, therefore, more beneficial in the long term.

If you feel your hydration is lacking, try investing in a fun water bottle. Flavor your water with fresh fruit or liquid
beverage enhancers if you like your water to have a taste. Try adding one extra glass of water to your day.
Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each
day. Pick one new nutrient-dense food and add it to your weekly meal plan. Add one each week, and soon
enough, you will have greatly increased the variety of vitamins and minerals in your diet.