What Role Does Nutrition Play in Exercising Effectively?

Whether you’re just starting out on your journey towards a healthier you with exercise classes or you’re a seasoned gym-goer, there’s no doubt nutrition plays a very important role in making sure your body is fighting fit. What you put into your body provides you with the fuel you need to perform at your best, whether you’re engaged in fitness classes or something more intense like HIIT sessions.

Here’s a quick overview of how to eat to boost your athletic performance.

Before You Exercise

If you want to feel good while you are exercising, you need to ensure you don’t experience low blood sugar. You also want to avoid those distracting hunger pangs that can divert you from finishing your routine. And finally, you need to give your muscles the right kind of fuel for your training session. If you are planning to exercise four hours or more after you eat, you can afford to have a larger meal that includes carbs, protein and fat, but if there’s only a couple of hours before you’re due to work out, you should eat less. Either way, you should keep carb levels high as these will give you the energy you need to see you through your exercise session. If there’s a longer gap between eating and exercising, look at slow release carbs like whole grain pasta, fruit or brown rice. These will give longer lasting energy levels. If you only have a short gap between eating and exercising, nutrition experts are more likely to recommend refined carbs that will give your energy levels a quick boost, like white rice or bread.

Don’t be tempted to boost your sugar levels with sweets or chocolates, though – these burn quickly and won’t see you through your workout. While high fibre foods are really good for you and should be included in your diet at other times, they pass more slowly through your digestive system and can cause discomfort during exercise. Likewise, dairy will make you feel tired and sluggish if you consume too much too close to exercise, so avoid these if you’ll be working out soon.

During Exercise

If you’re only exercising for short periods, like taking part in boot camps or fitness classes, you shouldn’t need to eat during the session. Keep yourself hydrated with a water bottle, though – this can also help stave off hunger pangs.

After Exercise

Once your session is complete, you should give your body what it needs to refuel itself. That means taking in carbs and protein to help replace the stores of glycogen in your muscles, preferably within a few hours after you finish. A quick snack with protein and carbs such as a sandwich or yoghurt can help in the hour immediately after, but then within two to three hours, a bigger boost of protein and carbs will keep you fighting fit, repairing muscle tissue and replacing that glycogen to help your body recover faster.

If you are interested in finding out more about the role nutrition plays in an overall healthier lifestyle and what you need to eat and when to maximise your sporting performance when you exercise, why not book a session with a fitness coach? In Woolston and the wider Southampton area, you could try Prosapien Health & Fitness. Our fitness instructor will help you achieve your potential!