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6 Nutrition Tips to Help You Boost Your Workouts


Want to get more out of your workouts and reach your fitness goals faster? Proper nutrition is just as important as your gym routine when it comes to results. The right foods and fluids before, during, and after you exercise can boost your performance, speed up recovery, and support muscle growth. Follow these 6 nutrition tips to fuel your workouts and perform at your peak. 

Fuel up before your workout

What you eat before you exercise can have a big impact on your energy levels and performance. The pre-workout meal should give you fuel for an intense workout as well as help hydrate your body. Aim to eat 1-4 hours before exercising. Good pre-workout fuel sources include:

  • Oatmeal topped with fruit and nuts for lasting energy from whole grains, fruit, and healthy fats. Avoid adding a lot of sugar.
  • Peanut butter or almond butter on whole wheat toast provides protein and healthy fats to power you through your workout.
  • A banana with a small handful of almonds gives you fast-digesting carbs from the banana and protein from the almonds.
  • Greek yogurt with granola is packed with carbs, protein, and probiotics. The protein in the yogurt will help build and repair your muscles.
  • A smoothie with fruit, leafy greens, nut butter, and protein powder gives you a nutrient-dense and easily digestible meal before exercise.

Stay hydrated

Dehydration can quickly sap your energy and performance. Drink plenty of fluids before, during, and after exercise. During your workout, aim to drink about 1⁄2-1 cup every 15-20 minutes. Good options include:

  • Plain water. This should make up the majority of your fluid intake.
  • Coconut water. The electrolytes help replenish what you lose through sweat.
  • Fruit-infused water like lemon, lime, orange, or watermelon to add flavor.
  • Sports drinks. These provide carbs for fuel as well as electrolytes. Reserve these for high-intensity workouts over 60-90 minutes.

Throughout the day, let your urine color guide you - light yellow means you are hydrated while dark yellow is a sign you need more fluids. Drink water consistently, along with unsweetened tea, coffee, sparkling water, low-sugar fruit juice, milk, and coconut water.

Refuel after you exercise

Replenishing your body after a tough workout is vital. Consume a mix of carbs and protein within 30-60 minutes post-workout to promote muscle growth and recovery. Good options include:

  • Chocolate milk. The carb/protein ratio is ideal for recovery.
  • A smoothie with Greek yogurt, fruit, greens, nut butter, and a whey protein powder isolate.
  • Whole grain toast with eggs or peanut butter.
  • Oatmeal with whey protein powder added in.
  • Cottage cheese with fruit.
  • Rice cakes with turkey slices.

Eat more protein

Getting adequate protein is crucial to building and maintaining muscle from your workouts. Aim for 0.5-0.9 grams of protein per pound of body weight per day. Great high-protein foods include:

  • Chicken, turkey, lean beef, fish, eggs, and pork.
  • Whey and plant-based protein powders.
  • Greek yogurt and cottage cheese.
  • Beans, lentils, edamame, and tofu.
  • Nuts, seeds, and nut butters.
  • Milk, cheese, and soy milk.

Increase your veggies

Vegetables provide antioxidants, fiber, vitamins, and minerals with few calories. They support your workout recovery and overall health. Try to fill half your plate with non-starchy veggies at meals. Good options are:

  • Broccoli, spinach, kale, carrots, peppers, mushrooms, tomatoes, etc.
  • Add veggies to eggs, pasta, soups, and casseroles.
  • Snack on carrots, bell peppers, celery with hummus, etc.
  • Make green smoothies packed with spinach, kale, and cucumber.

Fuel your body properly before, during, and after exercise. Eat nutrient-dense foods, drink plenty of fluids, and refuel with carbs and protein after workouts. Implementing these simple nutrition tips will help you feel energized, recover faster, and get the most out of your gym sessions.

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