Fuel and Fitness: Optimize Your Diet for Your Workouts
Do you want to get the most out of your workouts? Whether your goal is to build muscle and increase strength, improve endurance and stamina, or simply stay active, your body needs the right type of fuel to perform at its best and recover for the next workout. The key to optimal performance nutrition is ensuring that you not only consume enough food, but also eat the right foods at the right time. While any food can provide your body with energy, some act more quickly than others, and others play important roles later. Take your fitness to the next level by understanding the types of foods your body needs before, during, and after workouts to optimize performance!
Try to eat large meals at least two hours before a workout. Within the hour before your workout, try grabbing a snack that will boost your energy and kickstart the recovery process! This snack should be mostly carb-based with a source of protein. If you’re a candy lover, this is the perfect time to satisfy your sweet tooth! Carbohydrates that digest quickly and are readily available for energy include:
- White bread, English muffins, bagels
- Cereals
- Rice cakes
- Graham crackers
- Bananas or fruits without skins
- Candy (gummy bears, Skittles, etc.)
Try these pre-workout snack combos:
- PB&J sandwich
- Handful of raisins + cheese stick
- Bowl of cereal with milk
- Fruit and Greek yogurt smoothie
You’ll also want to avoid high-fat, greasy foods, which sit in your stomach longer and can make your workout less comfortable and more sluggish.
If you find yourself running low on steam during your workout, you may need a quick bite or refreshment. When working out for longer than 60 minutes, it’s a good idea to pause and refuel with quickly absorbable carbs and fluids (e.g., a sports drink, a handful of raisins, or 1-2 rice cakes).
Even after you finish your workout, your body still needs energy to fuel the recovery process. Within 30 to 60 minutes after working out, try having a snack that is higher in protein, along with a good amount of carbs, to help repair and grow your muscles and replenish carbohydrate stores. Consider these protein-packed post-workout snack ideas:
- Greek yogurt bowl with granola
- Cottage cheese and fruit
- Homemade fruit and yogurt smoothies with protein powder
- Eggs and toast
Finally, be sure to stay hydrated throughout the day! Proper hydration can help reduce muscle cramps, improve blood flow to muscles, enhance focus, and alleviate mental fatigue, all of which will help you dial in and power through your workouts. Try to drink at least half of your body weight in ounces of water each day!
By: Maya Jacques, UWGB Dietetic Intern
