For optimal performance, your body needs the correct amounts of nutrients, hydration, and physical activity. But given all the conflicting information out there about fitness, nutrition, and wellness, you might think finding that sweet spot is a bit of a circus act! We’re providing our best tips for eating and drinking healthfully while exercising as a result.
Advice on Eating Right and Staying Hydrated for Fitness Fans
There is a staggering amount of knowledge available regarding what foods you should and shouldn’t eat. We’ve prepared a guide and done the legwork for you. Our suggestions can conveniently be summed up in three easy steps:
Prepare, Maintain, and Recover
The most crucial thing is to really trust your instinct and pay attention to UK government recommendations for advice. (As opposed to hopping from fads to wellness trends.)
Read through our guide on food, drink, and exercise if you’re just starting to exercise outdoors or if you’re a fitness enthusiast seeking to tweak your diet.
How to get ready for a workout
What food is best?
Keeping your energy levels high will help ensure that your body is prepared for workout. This entails eating regular meals and having brief but frequently spaced snacks.
Carbohydrates are the best meal type for energy, therefore we advise starting your day with a bowl of whole-grain cereal. At lunch and dinner, you should follow this up with potatoes, wholegrain bread, rice, or pasta.
You should include more carbohydrates in your meals if you tend to exercise more, but don’t neglect the other food categories!
When should you eat?
Make sure you’ve eaten a light “top-up” snack around an hour before you begin your workout, which you should schedule for approximately three hours after a large meal. If this snack has both protein and carbohydrates, your performance and recuperation will be enhanced.
Consider eating a banana or some low-fat cheese on some crackers. It should fill you up as long as it’s simple to digest and isn’t overly rich in fibre or greasy.
What volume should I drink?
Of course, healthy eating isn’t everything. Aim for six to eight drinks throughout the day in addition to the additional liquids you’ll need for exercise.
Although water is preferred, you can always add a squeeze of lemon or a splash of fruit juice if you don’t like the taste. Unsweetened tea and coffee also qualify, but because they include caffeine, you might need to drink extra liquids to offset their impact on your digestive system.
How to stay hydrated while working out
Do you require post-workout snacks?
It shouldn’t be essential to have additional snacks during a short, 60-minute workout if your preparation is complete. Water is still important, though, as exercise causes you to sweat and lose fluid.
If you are undertaking a longer or slightly more intensive workout, you might need to eat a snack. We recommend something that will digest quickly enough to give you an energy boost as well as something to replace the salts and minerals you will lose via perspiration.
Aim for moderation; while foods high in carbohydrates are acceptable, some may make you feel uncomfortably full.
Do you require sports beverages?
It depends on personal preference whether or not to choose a sports drink, just like when choosing a snack.
Isotonic sports drinks, which should not be confused with energy drinks that include caffeine, are meant to augment the numerous nutritional requirements that come with a vigorous activity. Although not necessary, a sports drink can be useful if you prefer the ready-made option.
Food, fluids, and outdoor exercise
If you eat healthily and incorporate additional post-workout snacks, you should already consume enough protein. Include protein in your diet to promote muscle building by:
Do not overlook lipids and carbohydrates, though; your muscles need them too!
Your cardiovascular health should constantly be one of your primary areas of concentration, regardless of the various types of exercise you are performing. For this, we advise you to give yourself a full-body outdoor workout utilising the Sky Stepper, Slalom Skier, and Arm & Pedal Bicycle.
Whatever your level of fitness or preferred form of exercise, we at Sunshine Gym hope you adopt eating and drinking routines that are ideal for both your physical and emotional health.