Who Can Benefit from Fitness Nutrition?

Fueling your body is important for health and fitness. But avoiding gimmick diets and focusing on healthy, sustainable eating habits is the key to long-term success.

Real, wholesome foods contain vitamins, minerals and antioxidants that support your fitness journey. Choosing the best macronutrient ratios and calorie levels will help you achieve your goals.

Carbohydrates

Carbohydrates are the preferred energy source for fitness nutrition. Complex carbohydrates (from whole grains, starchy vegetables and fruit) take longer to break down, so they are less likely to spike blood sugar and provide more sustained energy. Ideally, carbs should make up 45%-65% of total calories for active people. Carbohydrate intake should be maximized before, during and after exercise to fuel workouts.

Eat a healthy breakfast and drink a carbohydrate-containing beverage (such as a sports drink) before you exercise. Generally, eating carbohydrates before and during exercise can help improve performance and decrease the likelihood of fatigue*.

Consume carbs throughout the day as part of meals and snacks that include fruits, starchy vegetables, whole grains, low-fat dairy, and other nutritious foods.

For long-duration and high-intensity exercise, consume carbs at regular intervals to sustain energy. Carbohydrate consumption during exercise may also facilitate better glycogen recovery. *If carbohydrate feeding is stopped too soon, fatigue or decreased performance may occur. For athletes training for 1.5-2 h or more, carbohydrate intake is recommended during the first hour of exercise to delay fatigue.

Proteins

Aside from helping to build muscle, protein is an essential nutrient that provides the body with energy. It is made up of chains of amino acids, and research suggests that high-protein diets can boost energy levels.

Exercise also increases protein needs. It’s recommended that athletes and active individuals try to meet their protein requirements through whole foods, but research has found that consuming a protein supplement before or after exercise can promote muscle protein synthesis and glycogen replenishment. Rapidly digested proteins that contain a high proportion of essential amino acids and leucine are the most effective.

Many fitness enthusiasts and athletes consume protein supplements, shakes or bars in an attempt to boost muscle growth and physical performance. While these products can help, the majority of people’s protein needs are met by a healthy, balanced diet that includes a wide variety of high-protein foods.

Fats

Fats are a key part of diets designed to fuel fitness workouts. Their calorie density and large storage capacity make them the body’s backup energy source during low-intensity workouts and activities like cycling or walking. Additionally, healthy fats help to regulate hormones that impact performance.

Fitness nutrition provides a wide range of benefits to individuals, depending on their specific fitness goals. From macronutrients to micronutrients, hydration and nutrient timing, proper nutrition helps to maximize workouts, enhance muscle recovery and support weight management.

A healthy eating plan should include a variety of whole foods, such as fruits and vegetables, nuts, seeds, cold-pressed plant oils and fatty fish. Avoid consuming too much saturated fat, which is typically found in animal products like full-fat dairy and rib-eye steaks. Consuming a fatty meal before or during exercise may slow digestion and cause uncomfortable cramping and bloating. A small serving of fat (like a tablespoon of olive oil, 20 almonds or 14 avocado) is fine pre-workout to fuel the body but should be saved for afterward. Carbohydrates and protein should be absorbed quickly following exercise to rebuild muscle and refill energy stores.

Micronutrients

The body requires small amounts of micronutrients – vitamins and minerals – to perform its many functions. These nutrients can range from minerals that assist muscle function to vitamins that give you energy. A proper balance of these nutrients is essential for optimum fitness performance and to avoid deficiencies or overloads.

Vitamins and minerals play a critical role in the fitness journey, from improving immunity to enhancing muscle recovery. Athletes may need to supplement with these nutrients because intense training depletes the body of some nutrients.

The best source of vitamins and minerals is a well-balanced diet that includes plenty of whole foods and nutrient-rich beverages, including fruits and vegetables, 100% fruit juice, legumes, whole grains, dairy products, nuts and seeds and lean meats. Ideally, these should be eaten in their natural state as they are often more bioavailable than when consumed in supplements. For example, vitamin C from oranges is absorbed better than vitamin C in supplement form. In addition, the dietary fiber and other health-promoting compounds in whole foods may provide benefits that supplements cannot.

Hydration

Hydration is a crucial aspect of fitness nutrition that is often overlooked. If you are dehydrated, your energy levels drop, muscle cramps can develop and your cognitive function may decline. To avoid this, a person should be drinking the appropriate amount of fluids on a daily basis and prior to exercise.

Water is the best hydration source, but for those who are training hard or participating in long-duration sports events, it is recommended that you use a sports drink that provides carbohydrates to provide extra energy as well as electrolytes, which help maintain your body’s Health balance during intense physical activity.

Conclusion

In addition, it is important to eat the right amount of carbohydrates and protein after a workout to repair muscles and help your body recover from exercise. It is also a good idea to consume a protein supplement such as whey or plant-based proteins, which will aid in muscle repair and growth. By providing the proper fuel for your body and hydration, you can perform at your best and reach your fitness goals faster.