by Stella Ryne
Those who work out regularly already know the importance of good nutrition. Sure, you hit the gym or the track five times a week, but you eat several times a day – every day.
And while working out is important to keep your fitness goals, experts agree that nutrition is a bit more important, just because of the stated fact we spend more time taking calories in than we do building our bodies. It means that, if you have a specific goal in mind, you will have to combine the two to work together for you.
And don’t worry, it’s actually not hard at all. In fact, here are 5 nutrition tips that will definitely help maximize your workouts.
1) Take a Quality Pre-Workout Meal 60-90 Minutes Before the Workout
You probably know from your own experience that it’s hard to work out on a full stomach, so don’t overdo it. But unless you’re working out really early in the morning, make sure to nibble on something an hour to an hour and a half before you hit the gym.
The best pre-workout should be a balanced protein-carbohydrates meal to give you the fuel and strength to be able to do the extra reps. Think: rye toast with cheese and a slice of ham, a couple of biscuits and a yogurt, banana and cottage cheese.
Don’t make it a feast – just a little something that will feed you before you start exercising, but not make it difficult to move!
2) Take a (Really) Good Post-Workout Meal That Contains All the Macros
Right after you’ve taken a shower and slipped into something less compressive than your workout gear, it’s time for a well-balanced meal consisting of protein, carbohydrates, and fats.
Post-workout meal is, in ideal conditions, your biggest meal of the day – because you will use up all the calories. You’ve worked out hard, your muscles are tired and hungry – feed them. Carbs will replenish your body’s glycogen (energy) stores, while protein promotes muscle recovery.
If you’re eating 80:20 or according to a similar system, where you eat “clean” foods 80% of the time but indulge throughout the rest 20%, this is the time to grab a burger with a side of fries.
If you’re not into that, definitely reach for a plate containing lean meats, rice or potatoes, salad, avocado, cheese… and a bit of chocolate. That’s also for the soul.
3) Spread Your Protein Throughout the Day
Whether you’re an expert athlete looking to build picture-perfect muscles, or just someone trying to lose weight – you need protein in your life. Protein is, basically, what builds muscle.
If you’re a girl who’s afraid of becoming too bulky – well, in order to look like Arnold you would have to spend hours in the gym every day and have much more testosterone than you already do, so, no worries there, eat your protein.
The most protein-dense foods are lean meats, but you can also find it in eggs, dairy and legumes, and in other products, just in smaller amounts.
Aim for about 1.5 grams protein per kilo body weight – that’s about how much you should be taking daily if you exercise regularly, but make sure you eat this throughout the day.
If you take too much protein in one meal, your body will not be able to digest that, so some of it will go straight to waste, if you know what we mean.
If you find you’re struggling to take the prescribed amount, or you just don’t want chicken breast on your plate every day, we hear you.
You can indulge in a number of protein bars, or take a delicious shake made with post-workout protein powder. That way you’re ticking the protein part of your post-workout meal and you can now go have pizza if you please.
4) Hydrate, and Hydrate Well
We risk sounding like your mom, but your water intake really matters for your overall health and wellbeing. You know that rule that if you only drink water when you’re thirsty, you’re already on the way to dehydration?
Well, live by it and sip from that bottle whenever you remember. Drinking water is especially important if you exercise, because while working out, you’re losing water through sweat, and you should be replenishing as you go. So always keep a water bottle in your gym bag.
If your training is extra strenuous, opt for a sports water that is enriched with electrolytes, because you’ll be losing a lot of those too. Take a sip after every set.
5) Don’t Forget Your Probiotics
Probiotics are the good bacteria that live in your gut, and sometimes they need help. You’ll provide this help by taking food that naturally contains probiotics, such as yogurt, kefir, and pickled vegetables. Apart from just being tasty and rich in nutrients, these foods will help you keep your intestines healthy and your digestion perfect.
Good digestion means good absorption of nutrients, and as someone who works out and takes care of what they’re putting inside their body, this matters to you a lot. Besides, the good gut is the first organ of your immune system – if it fails, a lot of other things and systems can fail as well, so make sure you prevent it by nibbling on pickles regularly.
See? Easy as one-two-three. Now go and tackle your goals, you gym rat!
(Stella Ryne is an art historian, traveler and health enthusiast from Australia. She writes about her travels, self-care and health. She is deeply into green practices and cherishes the notion of sustainable living.)
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