Are You Getting The Right Fuel For Your Workout?
It’s time for our midweek newsletter!
Today we are looking at getting the right fuel for our workouts, something that is sure to help us take our gym sessions to the next level.
Ensuring your body is energised and ready for a workout is super important - not only for helping your body be better equipped to transport oxygen, but also to ensure you do not get dizzy or feel faint during your workout when your resources are depleted.
Remember, even if you want to lose weight, you need to ensure your body has all the fuel it needs - if not, you could see reduced muscle tissue or even experience low bone density.
Ready for your top fuel sources? Let’s check them out!
Carbs for the win
You read that right - carbs are not the enemy!
In fact, if you live an active lifestyle and work out regularly, you need a steady supply of carbs for both your muscles and your brain.
According to the Mayo Clinic, you need about 3 to 5 grams of carbohydrates for every kilogram of body weight if you do average workouts; for longer ones, this number increases to 6 to 10 grams of carbs per kilogram of body weight.
So, which carbs can you consider including in your diet?
Try grains such as brown rice and quinoa, or include hearty favourites such as sweet potatoes and pasta.
Fruits and veggies can also be carb sources, plus they are loaded with vitamins and nutrients that you need.
Protein to support muscles
Protein is a must for ensuring your body has sufficient amino acids that can assist in repairing and building muscles.
Poultry and fish are great sources, as well as eggs and yoghurt. If you follow a vegetarian diet, you could opt for soybeans, peanuts and chickpeas.
If you are very active, 1.2 to 2 grams of protein per kilogram of body weight should do.
Fats can be good too
Yep - just like carbs, “good” fats can energise your body - and even help to absorb fat-soluble vitamins!
Avocados, flaxseed and nuts are some good examples of what you should include for this portion of your diet - just keep in mind that moderation is key.
Pre- and post-workout nutrition
Eating right before your workout is a big no-no, so be mindful of not eating too close to your workout time.
After, you can replenish your protein stores with a healthy smoothie that could serve as a workout cool-down too.