Exercise and Nutrition
If exercise was a pill we would all take it!
While exercise doesn’t have a huge impact on weight loss the other benefits to our physical and mental health are almost endless. It’s known to prevent cancers, improve blood pressure, cholesterol and sugar, aid sleep, attention, energy and mood, and doing so much more. Exercise has indisputably proven itself to be the world’s best drug – better than any pharmaceutical product any physician could ever prescribe! Knowing how to fuel yourself before, during, and after working out can make a huge difference to your energy levels, endurance, recovery, hunger, and enjoyment of exercise.
Whether you have exercised for years or you are just starting to build a new exercise habit, here are some tips that can help you get the most from your workouts!
Fueling for success - don’t forget the carbs!
Carbohydrates provide the fuel for your muscles. The more intense your workout, the greater your carbohydrate needs to maintain energy levels. Timing matters, try to avoid eating immediately before exercising, as your body will be trying to manage both digestion and physical activity simultaneously. This can cause some digestive upset and may limit your ability to perform. Eating one to four hours before your workout, can help to maximize the energy you have in the tank! Timing is something you can experiment with, try different meal or snack times and take note of your energy levels during your next training session.
Pre-workout snack ideas: (The portion size will vary depending on your own requirements and the duration and intensity of your workout.)
- Peanut butter on toast.
- Greek yogurt with berries
- Oatmeal with low-fat milk and fruit
- An apple with a serving of nuts
- A serving of light cheese and crackers
- If you are eating 3 - 4 hours before a meal that contains protein, carbohydrates and a vegetable
These options include both protein and carbohydrates. Carbohydrates provide the necessary energy, while protein aids in muscle repair and primes the body with essential amino acids. Carbohydrates are the most important part of your pre workout nutrition however getting both nutrients is helpful not only to get the most out of your session, but to also help regulate your hunger which could be especially important as there could be up to a 4 hour gap between your meal and your workout.
Post-Workout Nutrition
During exercise, your muscles use stored energy (glycogen) to fuel your workout. Consuming carbohydrates and protein after your workout to help restore glycogen levels and support muscle repair. Aim to eat within an hour of completing a workout. If you notice hunger is higher later in the day you could experiment with timing here too. We have many clients who notice a big improvement in hunger when they eat within 30 minutes of exercising.
Post-workout meal ideas:
- A recovery smoothie made with low-fat milk/ yogurt or protein powder and fruit
- Turkey on a whole-grain wrap/ bread with vegetables
- A protein bar that contains both protein and carbohydrates.
- Banana and Yogurt
- Whole grain cereal and milk
- Egg on toast
- Cottage cheese and fruit
- Hummus, veggies and pitta
- A meal that contains a protein and a carbohydrate source.
These options provide a combination of carbohydrates and protein, with the liquid choices also helping with rehydration.
Endurance
If you are working out for longer than 1 hour, or participating in endurance sports then it may be helpful to snack during your workout. The recommendations for carbohydrate needs during these times vary depending on the intensity of duration of the exercise. Popular choices include sports drinks, gels or fruits like bananas. If this is something you are interested in learning more about, speak with your Constant Health Dietitian.
What about calories and exercise
If you wear a fitness tracker you will see an estimation of the additional calories you use doing exercise and while there is no denying you are using more energy whilst you are active the calories burnt are often overestimated by these trackers.
Exercise is one of the best things we can do for our health but exercise alone rarely drives significant weight loss. Activity only accounts for 10 - 30% of our daily calorie expenditure and it's surprisingly easy to counteract the calories burned through exercise with just a few extra bites of food - especially if you have worked up an appetite! Many people unconsciously compensate for their workouts by eating more or moving less throughout the day, making the impact on weight minimal.
Key takeaways
- Carbohydrates are essential for fueling your muscles during exercise.
- Protein is crucial for muscle repair and rebuilding.
- Consume a mix of carbohydrates and protein one to four hours before your workout and within about 60 minutes after exercising.
- Exercise is one of the best things we can do for our health but has a surprisingly minimal impact on body weight.
If you have any questions or want to experiment with nutrition or hydration and exercise please speak with your Constant Health dietitian.