If you have been following a strict workout schedule but not eating smart, you could be hindering your progress. Eating smart is essential when working out, whether you are trying to lose weight or build muscle. By taking extra time to plan what and when you eat, you can improve your workout over time.
Envision Fitness believes that food is fuel, and using macronutrients to your advantage can help you achieve your fitness goals. Let’s look at some smart eating habits that will improve your workout.
1. Nutrient Timing
By timing your eating schedule around your workout schedule, you can get the most out of certain foods. Pre-workout nutrition will vary for everyone depending on your weight and height, but in general, getting a combination of carbohydrates, protein, and fats will help your workout.
Before Workout (30-60 minutes before)
Before you work out, consider eating a small, easily digestible snack, such as a banana, yogurt, or a smoothie. These can provide an energy boost without causing discomfort.
During Workout
If you workout for longer than 60 minutes, consider consuming small amounts of easy-to-digest carbs, like sports drinks or energy gels. These will help you maintain your energy levels through your workout.
Post-Workout
Consuming the right amount of carbs, protein, and water after a workout can help your body recover and enhance your fitness goals. Protein is essential for muscle growth, so aim to eat 15-25 grams of protein after a workout. Carbs replenish glycogen stores, so eat something like sweet potatoes, quinoa, or fruits. And of course, your body needs to rehydrate, so drink plenty of water or include electrolytes to replace lost fluids.
2. Balanced Diet
Eating a balanced diet will improve your fitness goals and workouts. This is true if you are gaining muscle or losing weight. While the macronutrient goals may differ depending on your goals, consider these distributions for your daily diet.
- Carbs: 45-65% of your daily intake
- Healthy carbs include whole grains, fruit, and vegetables
- Proteins: 10-35% of your daily intake
- Proteins include lean meat, dairy, eggs, and nuts
- Healthy Fats: 20-35% of your daily intake
- Healthy fats include avocados, olive oil, and fatty fish
Don’t forget to include micronutrients as well, such as calcium, magnesium, vitamin D, and vitamin B12. These help support muscle function and recovery. If you are worried about getting enough, consider a multivitamin. However, you should consult with your doctor before starting anything to ensure it will not have adverse effects on other medications.
3. Meal Prep and Planning
The easiest way to ensure you get enough nutrients is through meal planning. Choosing one time a week to determine your weekly meals and snacks can help you put your diet on autopilot. Prepare meals ahead of time if possible, and use batch cooking to save time and reduce the temptation to order out. Always have healthy snacks available as well.
You know yourself the best, so avoid allowing tempting, unhealthy food into your home. If you hate chopping, buy pre-cut vegetables and fruits. Canned vegetables and fruits that are not in syrup and frozen fruits and vegetables are great ways to get more in your diet without the extra work.
4. Consider Health or Nutrition Coaching
Everybody is different and has different needs. If this seems overwhelming, consider signing up for health or nutrition coaching. You can also take a metabolic assessment, which can help you improve your fitness goals by knowing exactly what your body burns. With the help of someone knowledgeable about nutrition and health, you can achieve your goals with less stress and trial and error.
Aim Higher with Envision Fitness at Your Side
If you are looking for help achieving your fitness goals in Hopkins, MN, reach out to Envision Fitness. We provide comprehensive workout classes, personal training, virtual coaching, and nutritional coaching to help you become healthier and stronger. Our team of passionate fitness trainers can coach you and be your partner and cheerleader throughout your health journey.
Give us a call today at 612-968-5156 or contact us online for more information. Your new “you” awaits!