If you’re focused on making the most of your workout the next time you hit the gym or start pounding the pavement, remember that the preparation begins somewhere else: the kitchen! The fuel we put into our bodies plays a huge role in determining the energy we have to draw on during our workouts, so if you’re looking to maximise your activity, it’s time to hone in on your nutrition.
When we say ‘proper nutrition’, we don’t mean ‘things that say they’re healthy on the label’. With many misconceptions surrounding the role of different nutrients, understanding what great nutrition looks like for you requires time, energy, and knowledge. We’re taking a look at what it means to fuel yourself properly, and how proper nutrition can support accelerated results.
How does our nutrition affect our fitness?
Nutrition plays a crucial part in everyone’s fitness journey, impacting how we feel amid our workouts and how equipped our muscles are to recover once they’re fatigued. Our nutrition can impact our fitness levels in a range of ways, including:
- Our energy levels. Remember our body’s primary energy source? Carbohydrates! By eating enough carbohydrates prior to a workout, we can ensure we’ve filled our glycogen stores up to create the energy sources needed to see us through our workout. If you’re running low on carbs and the energy they bring, you may experience feelings of fatigue and under-perform during your workout session.
- Muscle growth and muscle repair. In the same way we need a good drink of water after a workout, our muscles need amino acids to recover from the strain we’ve just put them under, as well as using those amino acids to build more muscles. This is where foods that are rich in protein pull their weight, giving a vital source post workout to fuel this muscle recovery and development.
- Providing us with electrolytes. Have you ever experienced a cramp mid-workout? It’s nobody’s idea of a fun time. Electrolytes like sodium and potassium are crucial to healthy muscle function, which is why electrolyte-heavy foods or drinks can come in handy in fuelling a productive workout session.
- Appropriate hydration. No ifs or buts about it – staying hydrated is a non-negotiable if you’re looking to maintain or improve your performance in the gym, as well as avoid those nasty muscle cramps.
- Supporting your metabolism. Fats often get a bad reputation when it comes to nutrition. In reality, healthy fats are great for our overall health quality and can provide a long-lasting energy source that comes in handy for maximising those workouts. Since they can also influence hormone production, which has a direct impact on muscle growth and fat metabolism, they’re a crucial part of a balanced nutritional approach.
Easy ways to prep your pre-work-out nutrition
Prioritising your nutrition before your next workout doesn’t need to be stressful. With strategic planning and preparation, you can make sure you’re ready to maximise your workout potential every time.
To begin with, focus on timing your meals to support your workouts. Eating a balanced and supportive meal 2-3 hours before your gym session can give your body enough time to digest the goodness you’re fuelling it with, turning it into energy (without making you feel sluggish and full right after a meal).
Avoid the sugar-laden snacks, and instead reach for complex carbohydrates that are going to give you an ongoing release of energy. Whole grains, fruits and vegetables are the top of the list here, giving you that steady supply as you make your way through your workout.
Finally, prep your hydration long before your workout begins. Drink a steady amount of water throughout the day so your energy levels can be maintained, rather than chugging a hefty amount right before you begin sweating.
It’s also important to pay attention to your body, noticing how it responds to different forms of nutrition. This can help you to adapt your approach over time and maximise your nutritional benefits for each meal.
If you’re looking for support to maximise the results from your workouts, preparation begins outside of the gym. Contact our expert team at Get Active Physio to find even more ways to improve your performance, health, and exercise outcomes.
