Maximizing your workouts through proper nutrition involves balancing the right nutrients to fuel your body, support recovery, and enhance performance. Here are five nutritional tips that will help you get the most out of your workouts:
Eating a balanced meal or snack before a workout can provide your body with the energy and nutrients it needs. Aim to eat this meal about 1.5-3 hours before exercising so that the nutrients and energy in the food can reach the body and you can exercise at full intensity.
Carbohydrates: This is the primary and quick source of energy. Eat complex carbohydrates like whole grains, fruits, and vegetables before a workout.
Protein: Aids muscle repair and growth. Include low-fat protein sources like chicken, fish, beans or dairy.
Example preworkout snack : Yogurt with potatoes and honey, Banana with peanut butter and yougurt.
Hydration is extremely important for maintaining performance and preventing dehydration; losing as little as 2% of body fluids can adversely affect muscle function and overall stamina.
Drink water consistently throughout the day and stay hydrated during workouts and any physical activity.
After a workout, our body needs protein and carbohydrates for recovery and muscle building, so try to have your post-workout meal within 45 minutes of a workout.
Protein: Essential for muscle repair needs aprox 30-45 gm of high quality protein.
Carbohydate: Eat complex carbohydrates like sweet potatoes, quinoa, whole grain breads to replenish glycogen stores depleted by energy expenditure during workouts.
Post workout meal: Make a protein shake with protein powder, spinach, and a banana. or Grilled chicken with quinoa and steamed vegetables.
A balanced diet rich in a variety of nutrients improves overall health and workout performance. Add lean proteins, healthy fats, complex carbohydrates and plenty of fruits and vegetables.
Make sure you get enough vitamins and minerals, especially those involved in energy production and muscle function such as B vitamins, vitamin D, calcium and magnesium.
Healthy fats provide sustained energy and boost hormone production, which is important for muscle growth and recovery.
Healthy Fats: Include sources of healthy fats like avocado, peanuts, walnuts, flax seeds and olive oil in your diet.
Omega-3 fatty acids:Found in fatty fish like salmon, chia seeds and flax seeds, they have anti-inflammatory properties that may help with recovery.
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