Fueling your Exercise: Don’t Overthink It!
There is a lot of varying advice out there about fueling your body for exercise and it can be overwhelming. It may be best to heed the good old fashioned advice to simply eat a diet rich in carbohydrates, lean proteins, healthy fats and hydration before and after activity to support energy, muscle recovery and overall health.
Nutrients:
Carbs are not the enemy! Carbohydrates provide the primary energy source for most exercise and help maintain your blood sugar and energy levels. However, all carbs are not created equal. Choose whole grains, fruits and vegetables which provide good nutrients to your body.
Lean proteins like chicken, eggs and some yogurts support muscle repair and recovery and are especially important for strenuous activities.
Healthy fats from nuts, avocado and other sources provide longer-term energy for endurance sessions and keep you feeling more full in general.
Hydration with water is crucial to replace fluids lost through sweat. Electrolytes drinks are important if you are exercising longer than an hour or in excessive heat.
Timing:
Eat a small snack containing some carbohydrates 1-3 hours before exercise for quick energy (banana, oats, low-fat yogurt). For longer or intense workouts add healthy fats to keep you satiated (nut butter on whole grain bread).
Post workout, focus on carbohydrates and protein to aid in your muscle recovery (chocolate milk, cottage cheese with fruit, toast and eggs).
Hydrate before, during and after your workout especially if sweating heavily.
Tips for Success:
Avoid heavy, greasy foods before exercise.
Choose whole foods over packaged foods for maximum nutritional value.
Listen to your body’s signals for hunger. Needs vary by person and activity.
Food is fuel. You put the same gas in your car each week…find something that works and eat it regularly.
This general advice is tried and true for overall health, weight management and general performance. If you have very specific dietary needs or are training for an extreme endurance event, it would be beneficial to seek the advice of a qualified registered dietitian.
-Jamie Rhoades, Director of Partnerships at J&A Racing
