Healthy food and Exercise.

 

Eating the Right Foods for Exercise

Nutrition is important for fitness

Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.

When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.

Get off to a good start

Your first meal of the day is an important one.

Eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart diseases. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.

Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out.

Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. A plain white bagel or doughnut won’t keep you feeling full for long.

In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.

Follow these tips for eating a healthy breakfast:

1. Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
2. If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options. Then, stir some cottage cheese into the batter.
3. If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.

Count on the right carbohydrates

Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. About 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.

Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans.

Whole grains have more staying power than refined grains because you digest them more slowly.

They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.

Boost your fruit and vegetable intake

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat.

Try to “eat the rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer.

Every time you go to the grocery store, consider choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

Choose healthy fats

Unsaturated fats may help reduce inflammation and provide calories.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

Healthy options include:

• nuts
• seeds
• avocados
• olives
• oils, such as olive oil

Fuel up before exercise

When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.

Bananas

Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.

Berries, grapes, and oranges

These fruits are all full of vitamins, minerals, and water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.

Nuts

Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout.

Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.

Balance is key

As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you.

Follow these tips:

• Aim to make breakfast a part of your routine.
• Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
• Stock your fridge and gym bag with healthy workout snacks.

The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.

healthy food and exercise