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Are You Properly Fueling Your Body for Exercise?

  • Writer: vivecorp
    vivecorp
  • Apr 12, 2019
  • 1 min read

Food is fuel. Without properly fueling your body before and after your workouts you can be left feeling listless and tired. Specifically, inadequate nutrition can:

  • Impair performance and adaptation

  • Lead to loss of lean mass

  • Compromise immune, endocrine, and musculoskeletal function

By eating a well-balanced meal 1-2 hours before exercise, and another well-balanced meal within 1-2 hours after exercise, most people can meet their workout nutrition needs.

A well-balanced meal should include healthy amounts of carbohydrates, proteins, and fats.

  • Complex Carbs = Premium Fuel. These are the primary and preferred source of energy for the body. Examples include: fruits, vegetables, whole grains, legumes, nuts and seeds.

  • Proteins are used for building and repairing the body. High quality proteins include: wild caught fish, organic poultry, grass fed beef, eggs, dairy, beans, grains, nuts, seeds, and soy. Most people need 1.0-1.1 g/kg per day, which can be met from balanced meals.

  • Healthy Fats are essential for hormone production, brain function, satiety, healthy skin and hair, and much more. High quality fat sources include fish, olives, avocados, nuts/nut butter, seeds, and healthy oils.

Tips:

  • Plan your meals so you’re eating 1-2 hours before and after your workout. If not, plan to have a small snack before and/or after your workouts.

  • Hydrate before, during and after a workout.

  • Limit processed foods and added sugars.

Examples:

  • Pre-workout snack ideas:

  • Oat/fruit combo

  • Banana and nut butter

  • Whole grain toast with nut butter

  • Roasted root veggies

  • Post-workout snack ideas:

  • Protein smoothie

  • Hard boiled egg with veggies

  • Hummus and veggies

  • Avocado toast with smoked salmon

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