Fuel your workout

Thanks to intern Regan Collora for her work on this blog and associated social posts.

Who’s hopped on the pickleball bandwagon?  My friend and I have; it’s been a fun way to exercise while spending time together.  In the heat of the summer, we can tire quickly.  We use food as fuel to stay energized and we’re able to run after the ball when we miss it.  This happens a little more than we’d like to admit!  

Proper nutrition before and after physical activity can help you succeed in your activity of choice! Check out my tips for fueling up and recovering, especially when doing long or intense exercise sessions.

Before physical activity

 Be sure to consume a mixture of protein and carbohydrates.  This combination gives you energy to exercise longer.  Complex carbohydrates (see list below) should be consumed about 30-60 minutes before physical activity to maintain energy.  As we move, we quickly tap into our carb stores from our skeletal muscles to provide energy to keep going. Avoid simple carbohydrates like soda or candy as they cause a dip in energy due to being digested more easily. 

Snack Ideas For Before Physical Activity 

• Banana and a handful of almonds 

• Whole grain toast with peanut butter or nut butter

• Apple slices with peanut butter or nut butter

• Lowfat Greek yogurt with berries

After physical activity

It’s time to recover and your body needs to replenish the glycogen stores and energy that was lost. Eating carbohydrates and protein within 30-120 minutes after will help aid in recovery.  The protein will help repair muscles and the carbohydrates will restore energy.  Healthy fats like nuts and seeds can benefit nutrient absorption.  

Snack Ideas For After Physical Activity 

• Low-fat chocolate milk 

• Carrots and hummus

• Fruit and hard boiled eggs 

• Whole grain crackers with string cheese 

Fueling up before and after any physical activity helps the performance and recovery process so that we function and perform our best. 

Stay motivated this fall

When exercise feels like a chore sometimes, it can be helpful to plan ahead and incorporate friends and family into your routine. Try to get up and move at some point every day!

• Enjoy the cooler temps with outdoor walks, jogs, and hikes.

• Make a date with a friend to exercise 

• Plan ahead for your week and write down which days you’ll exercise and stick to that plan

Resources: 

Timing of pre- and post- workout foods from the Academy of Nutrition and Dietetics

Eating and exercise tips from the Mayo Clinic