We talk a lot about ways to move more and move better because daily movement can help you fight fatigue, achieve and maintain a healthy weight, and feel better overall. As you begin to develop a fitness routine that works for you, we wanted to share a few nutrition tips to help you make the most of your workout. Spoiler alert: just like you don’t need to go to a gym to get moving, you don’t need expensive protein bars, energy supplements, or products to make food your fuel.
01 Timing Matters
You know how sometimes after you eat a big meal, all you want to do is take a long nap? This can happen to varying degrees depending on what foods you’re eating and how much, but for most people, eating too much before a workout can really put a wrench in your exercise plan.
To get the nutrients you need without weighing yourself down, plan your larger meals at least three to four hours before exercising. One hour before exercising, opt for a smaller meal or a snack between 200-350 calories.
If possible, you’ll also want to eat a balanced meal after working out to help your muscles recover and to replace their glycogen stores. Whether it’s a satisfying smoothie or a plated meal, aim to eat within one hour of your exercise session.
02 Macronutrients (protein, carbs, fats) Matter
Nutritionally balanced meals and snacks before and after working out will help you make the most of your workout.
Before you exercise:
Protein and fat are essential to keep you alert and satisfied throughout the day, but when it comes to your pre-workout snack, carbs have been shown to fuel your workout and help with recovery time.
After you exercise:
You may have heard that you need to stuff yourself with refined carbs and sugars to restore muscle and liver glycogen ASAP after working out that’s actually a MYTH.
The truth is, whole grains and fresh produce are going to be a better source of carbs for your body post-workout. Think oats, brown rice, fruits, and veggies, and don’t forget a protein punch to support better recovery, adaptation, and performance. Protein shakes are an ok option if you need something quick, but you can also opt for a healthy plate meal with lean meat, fish, or plant-based protein (beans, nuts, or quinoa).
03 Hydrate, Hydrate, Hydrate
Dehydration can lead to feeling sluggish and less alert. We all need to be drinking water throughout the day, but this is especially important if you’re exercising. Our top tip is to get yourself a water bottle that you can carry with you and refill throughout the day. For more tips to stay hydrated, click here.
As always, your Health Advisor can provide more personalized tips for your specific needs. If you don’t yet have a Health Advisor, click here to find out if you’re eligible for one of our free 12-month programs. We’re here to help!
