Active lifestyles require good nutrition
1/4/2024 by Alaina Bodi
New year, new resolutions, new exercise plans. Do we want to fuel our physical activity with our old nutritional habits? Fueling the athlete inside you doesn't have to be difficult, but just like your New Year's resolutions, it should be intentional. Breaking sports nutrition into pre-workout, intra-workout and post-workout fuel makes it much easier to digest.
Pre-workout meals should emphasize carbohydrates for a quick energy source during your workout. A high carbohydrate meal with a protein source and low fat is best 30 minutes to 2 hours before your planned exercise. Why low in fat? Everyone is different, but many people experience an upset stomach when exercising after a meal high in fat, as fat is the slowest of the macronutrients to move through the digestive tract. Some examples of great pre-workout meals include:
- Oats with Greek yogurt and fruit.
- A bagel with a light layer of cream cheese and a hard-boiled egg.
- A smoothie with protein powder.
- A protein shake made with bananas.
Intra-workout fuel isn't required for most typical workouts, but it's essential to remain hydrated. Sip on water while you exercise. If you plan on performing high-intensity exercise for more than 30 minutes, a sports drink containing sugar and electrolytes helps you keep your intensity longer. A quick trick to know if you're drinking enough fluids during a workout involves weighing yourself right before and right after you exercise. If you weigh less afterward, you're losing water — better drink up. Workouts over an hour may require extra sugar while exercising — try a sports drink, applesauce packet or even fruit snacks to top off your energy stores.
Post-workout meals should include complex carbohydrates and protein to fuel recovery and replenish your nutrient stores for your next workout. Rehydration is also important — for every pound lost during your workout, 16 to 24 oz. of fluid are required for rehydration. Examples of post-workout meals include:
- Chicken, rice and veggies.
- A whole grain wrap filled with sliced turkey and veggies.
- A taco or burrito bowl.
- A smoothie with protein powder and peanut butter or avocado.
As you tackle your New Year's resolutions and physical activity goals for 2024, consider the ideas above as a starting point. If you find yourself asking more questions, be open to a consultation with a registered dietitian nutritionist.
Visit these websites for more information on nutrition for an active lifestyle:
- Timing your Pre- and Post-Workout Nutrition (eatright.org).
- Nutrition and athletic performance: What to consider (medicalnewstoday.com).
Alaina Bodi is a dietetic intern at Mayo Clinic in Rochester. She received her Bachelor of Science in Dietetics/Nutrition, Fitness and Health from Purdue University. During her time at Purdue, she interned for Purdue Athletics and the Green Bay Packers.