Want to level up your workout or training game? Feeling lost on where to begin? Well, let’s talk about nutrition. Eating and exercise are like two peas in a pot, and fueling your body with the proper nutrients is crucial for building strength and keeping you energized. Below are some nutrition and fitness tips to help you make the most of your exercise routine. 

1. Have A Balanced Diet of Carbs, Protein, and Fats 

Carbohydrates: 

To get the most out of your sports performance, especially when you’re pushing yourself with high-intensity or long-duration workouts, it is super important to have a mix of different carbohydrate sources instead of asking yourself what to eat before a workout. Consider whole grains, fruits, and vegetables, they are all fantastic! Carbs provide your brain and muscles with the energy they need, and they also help keep your digestion happy, your gut healthy, and your immune system robust. Try to include carbs in your meals and snacks throughout the day. A good rule of thumb is to aim for carbs to make up 45%-65% of your daily calories. 

Protein: 

Proteins are super essential for keeping your energy levels up, your immune system strong, and making hormones. When you are working out, proteins help you stay energized, and it is crucial to get your muscles back in shape. To get the most out of protein, try to eat about 0.6-0.9 grams per pound of your body weight each day. For example, if you weigh 150 pounds, you should aim for 90-135 grams of protein daily. 

To make the most of your protein, try to spread the consumption throughout the day. Aim for about 0.12-0.19 grams per pound in one meal. If you’re 150 pounds, you should snack on about 18 grams of protein and have around 29 grams in your main meal. 

Fats: 

Fats are your body’s primary energy source when you’re resting, but they are also great for keeping you going during low-intensity, long-lasting activities. Fats play an essential role in brain function, heart health, mental health, joint mobility, and post-workout recovery. However, they can also trigger inflammatory responses. 

It really depends on what kind of fats you are talking about. You can opt for plant-based fats such as avocados, olive oil, canola oil, almonds, pistachios, walnuts, and fatty fishlike salmon, tuna, and cod. 

Additionally, keep an eye on how much you’re consuming, especially if you are trying to shed some pounds as you get more active. Remember, no matter what kind of fat you’re eating, it’s packed with nine calories per gram, so it adds quickly. Restrict your total fat intake to no more than 20%–35% of your daily calories. 

2. Set Pre-Workout Goals 

When you are thinking about which fats to include in a fitness meal plan, keep the following in mind. 

• Ensure you’re getting enough calories from carbs by eating and drinking foods and drinks that are high in them. 

• Eat enough to keep you from feeling hungry. Focus on high-quality, easy-to-digest carbs such as bananas, grapes, watermelon, dates, peaches, and foods that have a good amount of protein, fiber, and fat to keep your stomach happy. 

• Drink sufficient water and electrolytes to remain hydrated. 

• Snacks can really help you get a good workout going! You are some pre-workout snack ideas based on how long your workout is. 

• If you’re working out for one or more hours, try half a cup of dry oatmeal with nuts and fruits. 

• If your workout is scheduled for one hour, a banana with one teaspoon of natural peanut butter or energy bites is a great choice. 

• If you’re working out for 5 to 15 minutes, a small handful of raisins or other dried fruit, a tablespoon of honey, and an electrolyte drink will give you a boost. 

3. Set Post-workout Goals 

After exercising, it is essential to refuel as soon as possible. Try to grab a bite for 30 minutes and two hours after your workout. If you wait longer, your body will not be able to replenish 50% of the nutrients it needs. 

Ensure you are getting enough carbs to keep your blood sugar steady and help your body replenish glycogen. Also, munching on 15-30 grams of protein helps your muscles bounce back. 

For a yummy post-workout snack, consider something heartier to help you recharge. Below are some tasty options. 

• Veggie egg bake with whole wheat toast. 

• Protein drink or protein powder fruit smoothie. 

• Roasted red pepper, chicken, and hummus wrap with veggies and fresh cherries. 

4. Hydration Guide 

Losing even a tiny bit of your body’s fluid can mess with your energy levels and make it challenging for you to think clearly, similar to a 5% dip in cognitive ability. To figure out how much water you need, divide your weight by two and get the total ounces you should drink each day. For example, if you are one hundred fifty pounds, you must aim for at least seventy-five ounces of water. 

If you are well hydrated, you usually won’t feel thirsty. Thirst is your body’s way of telling you it needs more fluids. Also, keep an eye on your urine — the lighter it is, the better hydrated you are. 

Water, seltzer, sports drinks, juices, about 6 to 12 ounces of coffee or tea, and lots of high-water fruits and vegetables are all excellent ways to stay hydrated. 

When you’re working out, other factors can affect your hydration. Ensure you are eating enough carbs and sodium. However, it’s helpful to keep in mind that sodium and carbohydrate needs can vary according to individuals. 

5. Don’t Neglect Macronutrients, Phytochemicals, Functional Ingredients, and Rest 

Macronutrients 

Iron deficiency is common among women and highly active individuals. Phytochemicals are often easier to absorb iron in the morning or after a workout. To make the most of it, try pairing Iron-rich foods with dark greens and leafy vegetables, as well as vitamin C-rich foods. 

Another nutrient to focus on is vitamin D. It’s excellent for keeping your muscles strong, bones healthy, immune system in top shape, and hormones balanced. Omega-3 fatty acids from walnuts, salmon, and cod are also fantastic for muscle recovery, heart health, and keeping your brain and immune system happy. 

Antioxidant Phytochemicals 

Eating a rainbow is a great way to get the antioxidant phytochemicals found in a wide range of whole plant foods. These foods help boost your performance and recover faster while keeping you healthy overall. Below are some that might make a difference in your workouts. 

Caffeine can help you think better, focus, get stronger, and have more power. The optimal time to have caffeine is about an hour after you eat. However, if you opt for ways, competition, or other activities, you can skip caffeine for a few days to a week to get the most out of your performance. 

Creatine helps you get more power, last longer, recover faster, and feel better mentally, besides thinking clearly. 

Collagen might help keep your joints healthy. 

Rest 

Underestimating the power of rest, which restores your body in various ways, is a folly you mustn’t commit. Take rest days to get at least 7 hours of quality sleep every night. 

Whether you’re training for a 5K, a triathlon, or an endurance bike race, you’ll perform your best with an optimal balance of nutrition, hydration, adequate sleep, and rest days.