nutrition and exercise: what to eat and when to eat it
to make the most of your workout, what you eat should be nutrient-rich and contain antioxidants, complex carbohydrates, and protein.
4 minute read
your body is primed to absorb nutrients most effectively within 60 minutes after physical activity, so plan ahead to ensure a healthy snack is close at hand. getty
lea amaral is a fitness expert, yoga instructor, crossfit trainer and nutrition coach in toronto.
just like salt and pepper or shoes and socks, exercise and nutrition are practically inseparable mates that go hand in hand. if you want to get serious about your health and reach your full potential when it comes to exercise, you also need to get serious about nutrition.
one of the most common questions i get from clients when it comes to food and exercise is what to eat and when. breakfast is a meal that many of us tend to skip, but if you are exercising in the morning, a nutrient-dense meal is essential to kick-start your metabolism and ensure you have the energy to get through that challenging gym session. in fact, a recent study in the united kingdom found that eating a pre-exercise meal not only boosted the number of carbohydrates burned during exercise, but also increased the speed that carbohydrates from a post-exercise meal were digested, absorbed and metabolized.
what makes a good pre-exercise breakfast?
what you eat before exercise should be nutrient-rich and contain antioxidants, complex carbohydrates, and protein. some quick and easy examples include:
- plain greek yogurt and blueberries/mixed berries
- steel cut oats and berries
- hard-boiled eggs and a mixed fruit bowl
- nut butter on apple, pear or whole grain bread
- smoothie with coconut milk, nut butter, kale or spinach, and choice of berries
advertisement
lunch is another meal that many of us tend to skip. our daily routines can often get hectic and the next thing we know it’s 3 p.m. and we haven’t eaten. this is also the time we may get that “midday slump,” that lack of energy caused by the drop in glucose that comes from not feeding your body with a balanced and healthy nutrient-dense lunch. this is such a vulnerable state to be in, and it’s when you may be most likely to reach for a muffin or frappé to wake you up.
not only does eating lunch increase your blood sugar levels in the middle of the day, giving you the energy you need to perform, focus and concentrate at work, school or sport, but taking time to eat can also be an important mental break. it’s a time to step away from work or school, to relax and recharge before heading back to the afternoon tasks that await you.
not only does eating lunch increase your blood sugar levels in the middle of the day, giving you the energy you need to perform, focus and concentrate at work, school or sport, but taking time to eat can also be an important mental break. it’s a time to step away from work or school, to relax and recharge before heading back to the afternoon tasks that await you.
a healthy lunch includes protein, carbs and fats
to make the most of your lunch, make sure it includes a good balance of protein, complex carbohydrates and healthy fats. some examples of healthy choices include:
- leafy green salad with an olive oil and balsamic dressing, paired with grilled chicken
- eggs, avocado, and tomatoes on two slices of whole grain bread
- mixed salad greens with grilled salmon
- lentil chili with a side salad
- mixed vegetables and tofu
advertisement
even when you make nutritious choices for breakfast and lunch, you may still get those hunger pangs calling for a little snack in between meals. it’s wise to anticipate these natural cravings and have a plan to address them. the right snacks timed properly can give the body the fuel it needs to build muscle, burn fat, and recover as best it can post-workout.
if it has been two or three hours since breakfast or lunch and you are heading into a workout, this might be the perfect time for a snack to help give you the needed energy to make the most of the session. and don’t forget about feeding your body after you exercise as well — it will aid in recovery and replenish your energy stores. your body is primed to absorb nutrients most effectively within 60 minutes after physical activity, so plan ahead to ensure a healthy snack is close at hand.
some ideas for a healthy snack include:
some ideas for a healthy snack include:
- apple and peanut (or any nut butter), add raisins and chia seeds for an extra nutrition boost
- pear and cheddar cheese
- hard boiled eggs
- carrot sticks and hummus
- nuts (almonds, pistachios, or walnuts)
what about portion sizes?
the other big nutrition question is related to portion/serving size. just how much are you supposed to eat? here is a general guide on portion/serving sizes, and what foods you need to feel satisfied and to get vitamins and minerals for optimal health and vitality.
advertisement
vegetables: seven to 10 servings/day (example: one vegetable serving = one cup of leafy greens or ½ cup of dense veggies, like broccoli )
protein: three to five servings/day (example: one serving = four ounces. more if you are athletic, play sports or are wanting to build and repair muscle. good sources include organic meats, fish, poultry, legumes, nuts and seeds.
fruit and starchy vegetables: one to three servings/day (example: one serving = one piece or ½ cup)
calorie requirements can differ vastly from person to person, depending on factors such as gender, age, weight, and activity level. you may find it helpful to consult a nutrition coach who can provide guidance with ideas that are tailored to specific dietary restrictions and needs, and provide nutritional advice based on your individual needs and fitness goals.
lea amaral is a fitness expert, yoga instructor, crossfit trainer and nutrition coach in toronto. as the co-owner of energia althletics & crossfit greektown, she believes that fitness is critical to not only physical strength and well-being, but also emotional health. to get in touch, or for more information, visit energia athletics. for a free nutrition consult, email lea@energiaathletics.com.
advertisement
thank you for your support. if you liked this story, please send it to a friend. every share counts.
share story
