No matter how hard you train, you will not see an improvement in your fitness or muscle gains if you do not provide the right building blocks to your body. That is why nutrition plays a very important role in exercise. This applies whether you’re an amateur to exercise or a trained athlete. High-quality nutrition consists of carbohydrates, lipids (fats and oils), protein, vitamins, minerals, fiber, and plenty of water. It’s important that you get a high-quality meal before and after you exercise. A high-quality meal is one that is rich in all the nutrients needed by the body in the right amounts to nurture itself. Nutrients are of 2 types namely:
- Macronutrients – Nutrients needed by the body in large amounts such as carbohydrates, fat, and protein.
- Micronutrients – Nutrients needed by the body in small amounts such as vitamins and minerals.
Both macronutrients and micronutrients are of utmost importance for the proper functioning of the body.
Carbohydrates
The main role of carbohydrates is the production of energy in the body. Since excess carbohydrates get stored as fat in the body, it is important to consume only the required amount of carbohydrates for energy production. Try to consume low-glycemic carbohydrates such as pasta, brown rice, barley, whole-grain cereals, and whole-grain bread instead of high-glycemic carbohydrates such as pastries, sugary drinks, sweets, and other processed foods. Low glycemic foods are digested and absorbed slowly into the blood resulting in a slower spike in insulin and blood sugar levels. On the other hand, high glycemic foods are digested and absorbed quickly resulting in a rapid spike in insulin and blood sugar which can be a trigger for multiple health complications including heart disease and type 2 diabetes. Hence choose your carbohydrates wisely.
Protein
Protein is necessary to repair broken tissue including muscle tissue so make sure to get plenty of protein after a workout. This ensures that your muscles recover properly and grow bigger and stronger before the next training session. Consume only the required amount of protein because the body cannot store excess protein so would excrete it in the urine.
Good protein sources are lean meat, fish, eggs, beans, and nuts.
Fats
Fats are also a necessary component of a healthy diet. They act as an energy source and also help the body absorb certain vitamins. Fats are of 2 types: unsaturated and saturated fats. Unsaturated fats are also called healthy fats because they help regulate blood cholesterol levels, reduce inflammation, and aid in the healthy functioning of the heart. Some healthy fat sources are nuts, seeds, avocados, and vegetable oils. Saturated fats are unhealthy and excessive consumption could lead to chronic conditions such as high cholesterol, high blood pressure, heart disease, and stroke.
Butter, cheese, beef, pork, burgers, and pizza are some foods which are high in saturated fats.
Vitamins and minerals
Vitamins and minerals are micronutrients required for a range of bodily functions. It is vital that you obtain them in the optimum amounts required by the body. Too much or too little can cause harm and impair body functions. Some responsibilities of vitamins and minerals are to repair cellular damage, strengthen bones, brace the immune system, heal wounds, and maintain correct vision among countless other functions.
Fruits, vegetables, grains, fish, and dairy products are several good sources of vitamins and minerals.
Fiber
Dietary fiber is another key component of a healthy diet. It usually refers to parts of plant foods that cannot be digested but provide various other benefits to the body. It assists with bowel movements to prevent constipation, maintain a healthy weight, and regulate blood cholesterol and glucose levels.
High-fiber foods include beans, whole-grain foods, fruits, and vegetables.
Water
Did you know that around 60% of your body is water? So, it comes as no surprise that men should drink about 3.7 liters and women about 2.7 liters of water per day; even more, if you are engaging in vigorous physical activity. Some major roles of water are to regulate body temperature, flush waste products, sustain blood pressure, and deliver oxygen throughout the body among many other benefits. Hydrate yourself well in order to help keep your mental focus, and thus maintain peak physical performance during exercise.
What is the ideal meal to eat before exercising?
Your pre-workout meal should be consumed approximately 2 hours before the workout begins so that it would have digested and been absorbed into the blood by the time you start training. It is a scientifically proven fact that physical and mental performance degrades rapidly with dehydration. So make sure to hydrate yourself sufficiently before your workout since water acts as the body’s cooling system by sweating.
Make sure that your pre-workout meal consists of the following:
- Rich in carbohydrates
- A moderate amount of protein
- Low fat
- Low fiber
- Fluids
It is advisable not to try a new type of food before a workout since you do not know how your body will react to it. Therefore, ensure to take foods you know that your body tolerates well.
During exercise?
You should only eat during exercise if your training session lasts longer than an hour. If the workout is less than 1 hour you do not need to eat during training because the body’s energy reserves would usually be sufficient to provide you with the necessary energy to keep you going. But still, drinking water during exercise is important even if the training session is less than an hour.
Foods that can be easily chewed and quickly digested would be the best choice during exercise. As a result, foods in liquid form would be the best option as they would be rapidly absorbed into the blood and be available for use. Stay well hydrated during exercise in order to replace the fluids lost by sweating.
After exercise
After an exercise session, you need to eat well in order to regain the lost energy and recover from any damage sustained. It is recommended you consume food within 15 to 30 minutes after a training session. If you skip this window, there is the possibility of your body breaking down existing muscle tissue for energy. This is something you do not want to happen. Therefore, eat as soon as you are done working out.
You also lose a lot of water during exercise due to sweating. Thus, drink plenty of water to replenish these lost fluids.
It is crucial to consume a lot of carbohydrate-rich foods because most of them would have been used up for energy. A high protein intake is also crucial in order to repair damaged muscle tissue. This is significant if you’re engaging in resistance training as it breaks down more muscle tissue than other types of exercises.
Conclusion
Nutrition is a very important factor in a healthy lifestyle. Especially during exercise, you require the proper nutrition in order to recover, deal with tough workouts, and come back stronger for your next workout session. You can get an idea about whether your diet is currently balanced by checking your BMI. Eating right will most certainly help you recover faster. If you do not get adequate nutrition, you are more likely to get injured while exercising. This is because you have not yet recovered from the previous exercise session. One specific meal plan will not be suitable for everyone since all our bodies are different. Stick to the basic principles discussed above and see what works for you.