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Improving Your Exercise Routine and Nutritional Needs

Improving your exercise routine and meeting your nutritional needs takes time and planning. Getting regular exercise and eating a balanced diet are the two main factors for living a fit and healthy life. You control your weight based on the number of calories you take in and burn each day. If you aren’t careful about when and what you eat, it can be difficult to draw the line between losing and/or maintaining weight and not getting enough calories for your body to function at its best. Did you know that how you eat before and after your workout can determine whether calories are used for energy or stored (as fat) for later use? The following information can help you make sure you’re getting the right amount of food and fluids at the right time.

Pre-exercise nutritional needs

The key to a good workout is making sure you have enough energy to sustain the activities included in your workout routine. While there are no hard and fast rules about what you should and shouldn’t eat, there is a need for everyone to stay properly hydrated before, during and after exercise. For this reason you should make sure you drink at least 16 ounces of water an hour or two before starting your workout. As for food intake, it varies depending on the person and their exercise requirements. You should learn to recognize the signs if you need to eat sooner or if you have enough energy to keep going. Avoid exercising when you are hungry, it will not only affect your physical performance but also your ability to focus on your routine. If you eat before a workout, make sure you don’t go overboard, which will likely make you feel less motivated to move instead of giving you the lift you’re looking for. Try the following pre-exercise snacks to get just the right amount of energy without weighing you down (pun intended). You should have these snacks anywhere from 30 minutes to an hour before exercise.

o Energy bars

o Sports drinks

o Fruit or fruit smoothies (try pineapple, banana, mango or watermelon)

o Whole grain crackers

o Vegetable juice

or raw vegetables

or yogurt

or boiled eggs

Post-exercise nutritional needs.

It’s obvious that some people need energy to move before a workout, other people also need to eat after a workout to make up for the energy burned. Just like you need to hydrate before you exercise, you also need to take care to make sure you’re drinking enough water during and after your workout to avoid dehydration. This is especially true if you have a strenuous workout or tend to sweat a lot during exercise. When it comes to post-exercise nutritional needs, you should wait at least 30 minutes to two hours before eating after a workout to give your body a change to refresh itself and return to a rested state. It is common for many people to feel that they are now able to eat whatever they choose as a “reward” for training. This mindset will only serve to undo all of your hard work. That’s not to say you should be overly obsessive about what you eat, but understand that just because you work out doesn’t mean it’s time to hit the all-night buffet. With that in mind, here are some things to consider when eating after exercise.

or You don’t necessarily have to worry about calories as long as you stay in the recommended range for your goals (weight loss or maintenance). Eating after exercise, while it shouldn’t be free for everyone, also shouldn’t be restricted due to worries about undoing what you just accomplished.

o The best time to eat what is normally on your “don’t eat” carbohydrate list is after your workout. Again, everything in moderation is key.

o Make sure you include protein in your post-exercise snack/meal as it is needed to help repair and rebuild muscles and prevents your body from using muscle tissue as fuel for energy.

Many of the same snacks that are good for pre-workout are also good as a post-workout snack. For most people who exercise regularly knowing when and how much to eat becomes second nature. As long as you understand what your body needs and listen to your body plan, you’ll quickly discover what works and what doesn’t when it comes to eating before and after exercise.

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