Workout Fuel 101
Proper fueling is essential for optimal performance during workouts and for recovery afterward. Eating the right foods at the right times can help you achieve your fitness goals faster, reduce the risk of injury, and improve your overall health. It can be overwhelming trying to figure out what exactly you should be eating and drinking before, during and after your workouts...but we're here to help! Here is everything we know about properly fueling our workouts:
- Consume Adequate Carbohydrates
Carbohydrates are the primary source of energy for your body, making them an essential part of your pre-workout nutrition. Consuming adequate carbohydrates before your workout can help you maintain your energy levels throughout your exercise routine. Aim for complex carbohydrates such as oats, whole-grain bread, and sweet potatoes. Simple carbohydrates like fruits and honey are also a good choice for a quick energy boost.
- Choose Lean Proteins
Protein is essential for building and repairing muscle tissue, making it a critical nutrient to consume after your workout. Eating protein before your workout can also help reduce muscle damage and speed up recovery. Choose lean sources of protein such as chicken, fish, eggs, and beans to fuel your body. We also love supplementing with protein powder, especially as an easy shake post-workout to help our bodies repair and rebuild muscle tissue.
- Include Healthy Fats
Healthy fats are essential for your overall health and can also help fuel your workouts. Fats provide a sustained source of energy for your body and help you feel fuller for longer. Good sources of healthy fats include nuts, seeds, avocado and olive oil, coconut yogurt and nut butters.
- Time Your Meals Appropriately
Timing your meals appropriately is essential for proper fueling. Aim to eat a balanced meal containing carbohydrates, protein, and healthy fats at least 2-3 hours before your workout to give your body enough time to digest the food. If you don't have much time between your meal and your workout, you can have a small snack containing carbohydrates and protein 30 minutes before your workout. Our favourite quick pre-workout snack is a rice cake with almond butter, banana, honey, cinnamon and bee pollen!
- Stay Hydrated
Staying hydrated is critical for proper fueling. Dehydration can lead to a decrease in performance and an increase in the risk of injury. Aim to drink water throughout the day and before, during, and after your workouts. If you're exercising for an extended period, you may also want to consider adding an electrolyte powder, like LMNT, to your water!
Proper fueling our workouts has completely changed the game for us and will help you achieve your fitness goals and maintain them for good! By consuming adequate carbohydrates, lean proteins, healthy fats, timing your meals appropriately and staying hydrated, you can ensure that your body has the nutrients it needs to perform at its best.