Knowing how to properly fuel your body for exercise is essential for whatever your goal may be. Whether you classify yourself as advanced or a beginner, nutrition will impact your success. Some people will try almost any dietary regimen or artificial means in hopes of reaching a new level of wellness or physical performance. However, there is a multitude of misinformation stemming from social media and the weekender personal trainer. Going back to the basics is essential to understanding how nutrition can enhance exercise performance.
Some common questions around exercise and nutrition are:
1. How many carbohydrates, proteins, and fats should I be eating? (Macronutrients)?
Individuals engaging in general fitness can typically meet their macronutrient needs by consuming a normal diet of 45%-50% of calories from carbohydrates, 10%-35% of protein, and 25%-35% from fats. Macronutrients need be adjusted based on an individual’s daily caloric needs. Men need to consume at least 1,800 calories a day and women need a minimum requirement of 1,200 calories a day.
2. How much water should I be drinking a day?
Daily fluid needs depend on body size, physical activity, and environmental conditions. The daily recommend intake for water is 3.7 liters/day for men (16 cups) and 2.7 liters/day for women (12 cups). 20% of our daily water need comes from fruits and vegetables and the remaining 80% is provided from beverages, preferably from water. Fluid intake while exercising can increase to as much as 10 Liters/day.
3. What should I be eating before and after exercise?
Eating a small snack at least 1 hour before exercise can decrease the feeling of hunger before and during exercise, and maintain optimal levels of blood glucose for the exercising muscles. Examples of easy snacks to eat before exercising are Greek yogurt and fruit, apples and peanut or almond butter, and slices of deli meat with crackers and cheese.
Carbohydrates are broken down into glucose within the body. Glucose is then stored within the muscle and is converted to glycogen. When exercising, the body utilizes these stores of glycogen and eventually they become depleted. Eating after exercise helps rebuild glycogen storage which helps to prepare the body for the next exercise session. Eating a snack that contains or combines a protein and a carbohydrate can help increase re-synthesis of glycogen stores. A few examples of these snacks are cottage cheese with fruit, protein shake with diary or non-dairy milk, and oranges with deli turkey slices.
The fundamentals of nutrition are important to review if you are trying to enhance your exercise performance or general health. When considering dietary changes or questions about nutrition it is highly encouraged to consult a professional such as registered dietitian or clinical nutritionist. Working with professionals and making small healthy dietary changes can go a long way in enabling you to achieve your exercise and health goals.
Reference:
Mahan, L. K., Escott-Stump, S., Raymond, J. L., & Krause, M. V. (2012). Krause’s food & the nutrition care process. St. Louis, MO: Elsevier/Saunders.
By: Kellie Hundemer B.A. ACSM CPT, EIM Level 1, Fitness Specialist/Personal Trainer at Valley Health Wellness & Fitness Center
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