Most athletes understand that nutrition has a large impact on athletic performance. It can either help or hinder your training efforts, so knowing the role that nutrition plays is critical to making it work in your favor. Proper nutrition for athletes is not that much different from the recommended nutritional advice for non-athletes. However, there are a few differences that should be considered, especially on training days. At EIM Personal Training, we can help you form a fitness plan from training to nutrition.
How Nutrition Impacts Your Workout Performance
Let’s dive into the details of how your nutrition impacts your workouts!
The Basics Of Macronutrients
Macronutrients are the major nutritional components of food, and they are used as fuel for your body. Protein, carbohydrates, and fat are the three macronutrients that your body needs daily. The amount of each of these needed by the body depends on a few factors, such as:
- The type of workout you are performing
- The duration of your workout
- Your goals (lose weight / gain muscle)
- Your body weight
- Your body’s metabolism
Each type of macronutrient, or macro, is used for different functions within the body. Generally, carbohydrates are used as fuel or energy sources for your body. Protein is used for muscle growth and for repairing tissue. Fat is important for the absorption of many vitamins and minerals.
Even if you are monitoring your macronutrient intake, you should still be mindful of your overall caloric intake each day. People tend to overestimate the number of calories they burn during a workout session, and an excess consumption of calories will lead to weight gain and excess body fat. So, what should your nutritional intake look like to increase your workout performance?
Pre-Workout Nutrition
Your body needs carbohydrates to sustain energy during your workout. Most experts advise against working out on an empty stomach. The number of carbs you need to ingest prior to your workout depends heavily on the intensity and duration of your workout. For a quick 30-minute strength training session, eating 30 grams of carbs roughly 30-60 minutes before your workout should be enough to sustain your energy levels.
On the other hand, what if your workout includes running several miles to train for a marathon? In that case, you will likely need to consume additional carbs during your workout to maintain your energy levels. It is usually recommended to eat slower digesting carbs prior to your workout and faster-digesting cards during your workout if needed. Now, let’s discuss what you should eat after your workout.
What To Eat Right After Your Workout
After your workout is complete, it may be time to eat again! For shorter and less intense workouts, you can simply rehydrate with water. However, if you work out for more than 60 minutes, you will want to consume more carbohydrates to replenish your muscles with energy. Most experts also recommend consuming protein in the 60-minute window after your workout to ensure that your body has what it needs to repair your muscles. Again, the requirements for someone who is training purely for cardiovascular health will look different than those for someone who wants to pack on muscle.
The Bottom Line On Nutrition
With the proper nutrition, you can rest assured that you will see amazing results from your workouts. However, failure to hit your nutrition goals can leave you sluggish during your workout, and you might wonder why you aren’t seeing a difference in the mirror. If you need help putting together a workout and nutrition plan that works well together, Schedule An Appointment