Health benefits of proper nutrition for exercise

Pre- and post exercise nutrition

Proper nutrition is important in order to meet your nutritional needs. It can also enhance athletic performance  and help you achieve your health and fitness goals.

Health benefits of proper nutrition for exercise

• Aids in recovery

• Boosts results

• Improves performance

• Provides energy

Tips to get the most out of exercise through nutrition:

1. Eat to meet your nutritional needs: In order to get the most out of exercise and feel your best, it is  crucial to ensure you are getting enough calories, macronutrients, micronutrients, and water. 

2. Minimize processed foods: Processed foods tend to add excess calories, sodium, sugars, and  unhealthy fats to your diet.

3. Replenish your electrolytes: Your body loses electrolytes when you sweat. Consuming electrolytes  post-exercise can help to replenish any electrolytes that are lost.

4. Stay hydrated: Drink water throughout the day and before and during exercise.

What to eat and when

Your optimal nutrient breakdown and the best timing to eat depends on a number of factors, including:

• The amount of time you spend exercising

• The type of exercise

• Your age, sex, and health status

• Your health and fitness goals

As a general rule of thumb, the Food and Nutrition Board of the Institutes of Medicine recommends the  following macronutrient breakdown for daily macronutrient intake.

Carbohydrates

Carbohydrates are the body’s preferred source of energy. The body uses carbohydrates for fuel for moderate to high-intensity exercises. The general recommendation for daily carbohydrate consumption is 5 to 12 g/ kg of body weight, based on activity level It is recommended to consume carbohydrates one hour prior to exercise if you are going to exercise for 60 minutes or longer. The table below outlines carbohydrate intake based on type and duration of exercise.

Pre-workout snacks containing carbohydrates

• Apple

• Banana

• Dried fruit and nuts

• Greek yogurt with fruit

• Hummus and crackers

• Oatmeal and one scrambled egg

• Turkey sandwich on whole grain bread

Protein

Protein is essential for muscle growth and repair.  Protein can also be used by the body for energy  after carbohydrate stores have been depleted.  Depending on activity level, you may require 1.2 to 2  g/kg of protein per day. It is best to distribute protein  intake evenly throughout the day. Aim to have 20  to 40 g of protein (0.25 to 0.4 g/kg of body weight)  every three to four hours. Ensure you consume a  high-protein meal or snack immediately after or up  to two hours post exercise.

Post-workout meals and snacks containing protein

• Chicken with rice and vegetables

• Fruit smoothie containing protein powder • Salmon with sweet potatoes

• Scrambled eggs with toast

• Tuna and crackers

Water

Your body can lose several cups of water in 60  minutes or more of strenuous exercise. For this  reason, it is important to ensure you are hydrating  before, after, and during exercise. Use the color of  your urine as an indicator of how hydrated you are;  clear or pale yellow urine is a good sign that you  are well hydrated.

Ensure you are staying hydrated by:

• Drinking water with every meal regardless of whether or not you will be exercising
• Drinking roughly 16 oz (2 cups) of water two hours before exercising
• Drinking water during and after exercise

References 

1. American College of Sports Medicine. (2007). Exercise  and fluid replacement. Medicine & Science in Sports &  Exercise, 39(2), 377–390. 

2. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing  revisited: is there a post-exercise anabolic window? Journal  of the International Society of Sports Nutrition, 10(1). 

3. Benton, D., & Young, H. A. (2017). Reducing Calorie Intake  May Not Help You Lose Body Weight. Perspectives on  Psychological Science, 12(5), 703–714. 

4. Government of Canada. Limit highly processed foods.  Canada Food Guide. Retrieved December 8, 2021,  from https://food-guide.canada.ca/en/healthy-eating recommendations/limit-highly-processed-foods/ 

5. Kerksick, C. M., Et. Al. (2017). International society of  sports nutrition position stand: nutrient timing. Journal of  the International Society of Sports Nutrition, 14(1). 

6. Manore, M. M. (2005). Exercise and the Institute of  Medicine Recommendations for Nutrition. Current Sports  Medicine Reports, 4(4), 193–198. 

7. Moore, D. R. (2015). Nutrition to Support Recovery from  Endurance Exercise. Current Sports Medicine Reports,  14(4), 294–300. 

8. Office of Disease Prevention and Health Promotion.  (2014, March 8). What To Eat Before You Go To The  Gym - News & Events | Health.gov. Health.Gov. Retrieved  November 18, 2021, from https://health.gov/news archive/blog/2014/03/what-to-eat-before-you-go-to the-gym/ 

9. Poti, J. M., Braga, B., & Qin, B. (2017). Ultra-processed  Food Intake and Obesity: What Really Matters for  Health—Processing or Nutrient Content? Current Obesity  Reports, 6(4), 420–431. 

10. Schoenfeld, B. J., Aragon, A., Wilborn, C., Urbina, S. L.,  Hayward, S. E., & Krieger, J. (2017). Pre- versus post exercise protein intake has similar effects on muscular  adaptations. PeerJ, 5, e2825. 

11. Stokes, T., Hector, A., Morton, R., McGlory, C., & Phillips,  S. (2018). Recent Perspectives Regarding the Role of  Dietary Protein for the Promotion of Muscle Hypertrophy  with Resistance Exercise Training. Nutrients, 10(2), 180. 

12. Stover, P. J., Garza, C., Durga, J., & Field, M. S. (2020).  Emerging Concepts in Nutrient Needs. The Journal of  Nutrition, 150(Supplement_1), 2593S-2601S.  

13. Tang, Y. M., Wang, D. G., Li, J., Li, X. H., Wang, Q., Liu,  N., Liu, W. T., Li, Y. X. (2016). Relationships between  micronutrient losses in sweat and blood pressure among  heat-exposed steelworkers. Industrial Health, 54(3),  215–223. 

14. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016).  Position of the Academy of Nutrition and Dietetics,  Dietitians of Canada, and the American College of Sports  Medicine: Nutrition and Athletic Performance. Journal of  the Academy of Nutrition and Dietetics, 116(3), 501–528. 

15. U.S. Department of Agriculture. Protein Foods | MyPlate.  Myplate.Gov. Retrieved November 18, 2021, from https:// www.myplate.gov/eat-healthy/protein-foods 

16. U.S. Department of Health and Human Services. (n.d.).  Nutrition and athletic performance. MedlinePlus. https:// medlineplus.gov/ency/article/002458.htm