Written by: Nicole Pazdziorko, RDN, LD

A key part of maintaining good health is getting in regular physical activity, but without proper nutrition, performance is likely to suffer. For most people, a well-balanced eating plan that supplies nutrients from fruits, vegetables, whole grains, lean proteins and dairy will be adequate for the recommended amount of daily activity. For those engaged in longer duration or higher intensity exercises, such as endurance athletes, increased nutrients and hydration may be required. But whether you’re getting in a thirty-minute brisk walk, training for a marathon, or hitting weights, here are some considerations to optimally fuel your fitness.

 

Prioritize carbohydrates and limit fiber before a workout.

Carbohydrates are the body’s preferred source of energy and are especially important for fueling exercise. Without adequate carbohydrates, the body will rely on the breakdown of muscle tissue for energy, causing workouts to suffer. Having a small snack containing some carbohydrate 30-60 minutes before a workout can help to improve performance, especially if working out in the morning or if it’s been several hours since you’ve last eaten.

Healthy sources of carbohydrate include fruits, vegetables, whole grains, milk and dairy products. These foods also contribute vitamins, minerals, antioxidants and fiber. While fiber is essential for good health, consuming high fiber foods right before a workout can cause gastrointestinal distress. The extent of this distress depends on individual tolerance and the type and intensity of the workout. It is best to stick to simple carbohydrates that are low in fiber immediately prior to running or other high-intensity exercises and plan fiber-rich choices after or several hours before the workout. 

Try these for a pre-workout snack: Dole Banana Blueberry + Banana Protein Smoothie, Crav’n Flavor Cinnamon Graham Crackers with banana and peanut butter or a handful of Full Circle Market Wholesome Medley Trail Mix

 

Consume adequate protein for muscle recovery.

Protein has many essential functions such as building blood, muscle and bone and has an important role in enzyme function. It is especially important for the repair of muscle tissue following exercise. 

Healthy protein sources include lean proteins, such as skinless chicken or turkey, lean cuts of pork or beef, like sirloin or tenderloin, game meats and eggs, and plant-based proteins, such as tofu, tempeh, beans, edamame and nuts, seeds and nut butters. Some dairy products, like milk, cheese and yogurt also supply a good amount of protein. 

A tip for optimizing muscle recovery is to include a lean protein source with every meal and snack, and to prioritize protein and carbohydrate within one to two hours following a workout.

Try these protein rich post-workout meals:

• Full Circle Market Long Grain Brown Rice, Full Circle Market Chicken Teriyaki or Healthy Choice Chicken & Vegetable Stir Fry

• Smoothie with 1 cup milk, 1 scoop of protein powder or 2/3 cup Greek yogurt, 1 cup tropical frozen fruit

• Whole-wheat pasta with grilled chicken breast, spinach and tomato sauce or try Healthy Choice Meatball Marinara. 

 

Limit fatty foods before a workout.

Fat is an important macronutrient that also supplies energy for the body, along with other important functions, such as providing insulation for organs and warmth for the body and aiding in the absorption of certain vitamins. 

Like fiber, high-fat foods can cause gastrointestinal discomfort during exercise, and therefore, should be limited immediately prior to exercise. Avoid rich sauces, fried foods or other foods prepared with a lot of butter and oil right before your workout and plan to add in healthy fats at other times throughout the day.

 

Hydrate properly.

Hydration plays a key role in optimizing fitness by regulating body temperature and lubricating joints. Water and other non-caloric beverages are the best choices for most types of exercise. Endurance athletes, such as marathon runners, may benefit from drinking juice or sports drinks for additional carbohydrates and electrolytes when exercising for a duration longer than 90 minutes or in very hot environments to replenish losses. Aim to stay hydrated by sipping throughout the day and during exercise sessions. 

Try: Misty Mount Spring Water, Food Club Seltzer Water, Full Circle Market 100% Orange Juice, Body Armour Lyte