I understand the challenges many women face when it comes to eating right for exercise.
Knowing what foods will best support your fitness goals and energise you throughout your workouts is not always easy.
Key Takeaways
- Eating a well-balanced breakfast is crucial for providing energy and nutrients to power your workouts.
- Focus on consuming complex carbohydrates, lean proteins, and healthy fats to support your fitness goals.
- Stay hydrated and choose snacks that combine carbohydrates and protein for sustained energy.
- Don’t cut too many calories, as this can leave you feeling exhausted and hinder your progress.
Here’s some helpful information on eating right for exercise based on the latest scientific research and my experience working with clients facing similar challenges.
The Importance of a Healthy Breakfast
Starting your day with a nutritious breakfast is essential, especially when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic during your workouts. Choose fibre- and protein-rich options like oatmeal with nuts, whole-grain toast with eggs, or yoghurt with fruit to keep you feeling full and energised.
Choosing the Right Carbohydrates
Carbohydrates are your body’s primary energy source, and choosing the right kinds is important. Focus on complex carbs in whole grains, fruits, vegetables, and legumes rather than on simple carbs from sweets and processed foods. These nutrient-dense options will provide sustained energy and help stabilise your blood sugar levels.
Incorporating Protein into Your Diet
Protein is crucial in building and repairing muscles, which is especially important for those who exercise regularly. Aim to include lean protein sources like poultry, fish, legumes, and low-fat dairy in your meals and snacks. As a nutritionist, I recommend consuming about 0.36 grams of protein per pound of body weight daily, with active individuals potentially needing more.
Boosting Your Fruit and Vegetable Intake
Fruits and vegetables are packed with essential vitamins, minerals, and fibre that your body needs to function optimally. Aim to fill half your plate with colourful produce at every meal to ensure you’re getting a wide range of nutrients. Don’t forget to incorporate them into your snacks as well, such as pairing raw veggies with hummus or enjoying a piece of fresh fruit.
Choosing Healthy Fats
While fat is a primary fuel source for aerobic exercise, it’s important to focus on healthy, unsaturated fats like those found in nuts, seeds, avocados, and olive oil. These fats can help reduce inflammation and provide essential fatty acids and calories to keep you going strong.
Fueling Up with the Right Snacks
When it comes to pre- and post-workout snacks, achieving the right balance of carbohydrates and protein is key. Some great options include bananas with peanut butter, berries with yoghurt, or whole-grain crackers with nut butter. These combos will provide you with the energy and nutrients needed to power through your workouts and support recovery.
Finding the Right Calorie Balance
If you’re aiming to lose weight or tone up, it might be tempting to drastically cut calories. However, it’s crucial to make sure you’re still consuming enough to support your health and fitness goals. Eating too few calories can leave you feeling exhausted and hinder your progress. As a nutritionist, I can help you determine the appropriate calorie range for your individual needs and goals.
FAQs
- How many calories should I eat to support my exercise routine? The number of calories you need depends on factors like your age, sex, height, weight, and activity level. As a general guideline, active women may need 1,200-1,500 calories per day, while active men may require 1,500-1,800 calories. However, it’s best to consult with a nutritionist for personalized recommendations.
- What should I eat before a workout? Aim for a snack that combines carbohydrates and protein, such as a banana with peanut butter, yoghurt with berries, or whole-grain toast with almond butter. These options will provide you with sustained energy without weighing you down.
- Is it okay to exercise on an empty stomach? While some people prefer fasted workouts, it’s generally recommended to eat a small, nutritious snack before exercising to provide your body with the energy it needs. If you do choose to work out on an empty stomach, be sure to listen to your body and avoid pushing yourself too hard.
- How soon after a workout should I eat? Aim to eat a balanced meal or snack containing carbohydrates and protein within 30-60 minutes of completing your workout. This will help replenish your energy stores and support muscle recovery.
- Can I still enjoy treats while trying to eat healthy for exercise? Absolutely! The key is to practice moderation and balance. Allow yourself to enjoy your favourite treats in small portions while focusing on nutrient-dense foods that support your fitness goals. As a nutritionist, I encourage my clients to develop a healthy relationship with food and avoid feeling deprived.
- How much water should I drink to stay hydrated during exercise? Aim to drink 17-20 ounces of water 2-3 hours before exercising, 8 ounces 20-30 minutes before your workout, and 7-10 ounces every 10-20 minutes during exercise. Keep in mind that individual hydration needs may vary based on factors like sweat rate and exercise intensity.
- Are there any specific foods I should avoid before working out? It’s best to avoid high-fat, high-fibre, and spicy foods right before exercising, as they can cause digestive discomfort. Stick to easily digestible options like bananas, rice cakes, or applesauce if eating close to your workout.
- Do I need to take supplements to support my exercise routine? While supplements can be helpful in some cases, it’s always best to focus on obtaining nutrients through a balanced diet first. As a nutritionist, I can help you assess whether supplements might be beneficial for your specific needs and goals.
- How can I make sure I’m getting enough protein to support muscle growth and recovery? Incorporate lean protein sources like poultry, fish, legumes, eggs, and low-fat dairy into each meal and snack. Aim for about 0.36 grams of protein per pound of body weight daily, and consider adding a protein shake or bar if needed to meet your requirements.
- What should I do if I’m struggling to stick to a healthy eating plan while exercising regularly? Remember that progress takes time, and it’s okay to have setbacks along the way. Focus on making small, sustainable changes to your eating habits, and don’t be too hard on yourself if you slip up occasionally. As a nutritionist, I’m here to provide guidance, support, and accountability to help you stay on track and achieve your goals.
