Fueling Up For Fitness
Whether you’re hitting the track, the weights or the court, your pre-workout nutrition is a key element to keeping your body energized. Fuel your body with the right food to maximize your performance through every activity. Several factors should guide your pre-workout meal choice: the intensity, duration and type of workout. Your fitness goals can also affect your pre-workout meal. Here are the basics for fueling your fitness routine.
To make sure your meal keeps you energized throughout your entire workout, eat a small pre-workout meal 30 to 60 minutes before your activity. If you have more time, it’s beneficial to eat a well-balanced meal 1 to 2 hours before physical activity as well. It’s important not to eat too much too soon before a workout because your food hasn’t had a chance to digest. This could result in a stomach ache as your undigested food is jostled around in your stomach!
Sometimes it seems that ‘experts’ overcomplicate the nutritional requirements for staying energized. A dash of this supplement, a pinch of that obscure food, a big scoop of expensive protein powder and it all adds up to some complex equation for muscle building, boundless energy or eternal youth. We’re going to simplify it for you. It all comes down to two simple ingredients: proteins and carbs. The amounts of each will vary depending on your personal goals, but ideally you’ll aim for amounts similar to this: 20 to 40 grams of protein, 25 to 50 grams of carbs. The meal should be relatively low in fat, as fat takes the longest to digest, which can leave you feeling sluggish or even nauseous during your workout.
Here are some pre-workout meal suggestions with a good balance of protein and carbs:
- Greek yogurt with a piece of fruit
- Banana with peanut butter
- Oatmeal with nuts and fruit
- Veggie omelet and a piece of fruit
- Fruit and cottage cheese
Lean protein sources work to build and repair muscles, while complex carbohydrates fuel energy needs. The longer or harder your physical activity, the more carbs you’ll need to stay energized; high-glycemic carbs are great for energy now, while low-glycemic carbs are ideal for sustained energy.
Don’t Forget to Rest!
Adequate time for resting and recharging is just as important as the food you eat. Aim for seven to eight hours of restful sleep per night. Regular exercise actually promotes sleep better sleep, while rest gives your muscles the opportunity to repair tissues and grow.
No matter what physical activity you prefer, it’s important to fuel yourself with the right nutrients and rest to ensure you’re always at peak performance. Augusta Active will take care of the gear to keep you in motion, the rest is up to you!