Fueling Your Fitness: The Power of Nutrition in Exercise

In pursuing a healthier lifestyle, we often focus on the physical activities that make us sweat and the workouts that challenge our muscles and endurance. Yet, people often overlook nutrition for various reasons.

First, it's crucial to address common misconceptions that might be holding you back from achieving your fitness goals and debunk some of these myths I often hear and set the record straight:

You Can't Out-Exercise a Poor Diet
One of the most pervasive myths in the fitness world is the belief that you can out-exercise a poor diet. While exercise undoubtedly benefits your overall health, it can't compensate for an unhealthy relationship with food. Your body needs the proper nutrients to function optimally, and relying solely on exercise to offset poor dietary choices is a recipe for frustration. It's about finding a balance between nourishing your body through food and engaging in physical activity.
Healthy Eating Doesn't Have to Be Time-Consuming
Another misconception is that eating healthy is time-consuming. Some individuals spend hours at the gym but don't have time to prepare nutritious meals? You can create wholesome meals without sacrificing time with proper planning and simple recipes. Consider batch cooking, meal prepping on weekends, or exploring quick and nutritious recipes. Investing time in planning your meals is an investment in your health that can yield long-term benefits. (Consider the Real World Meal Planning Course.)
Healthy Eating Isn't Necessarily Expensive
Contrary to popular belief, eating healthy doesn't have to break the bank. While specialty health food stores offer various options, you can find affordable and nutritious foods at your local grocery store. Focus on whole foods, buy in-season produce, and explore budget-friendly protein sources (including canned beans and fish). With mindful shopping and strategic meal planning, you can nourish your body without straining your wallet.

Understanding these common misconceptions is crucial for building a sustainable nutrition and fitness plan.

Understanding the Equation: Diet and Exercise

Regarding fitness, the synergy between diet and physical activity is undeniable. Your diet isn't just about the calories you consume but the fuel that powers your workouts. Imagine a car without gas – it won't go far. The same applies to our bodies. I often say that diet and exercise are two sides of the same coin – you can’t have one without the other, even if you don’t realize it.

The 80-20 Rule: Nutrition's Dominance

This 80-20 “rule” probably isn’t what you think. You may automatically think of this guideline that many people use: 80% of their food is “good” or healthy, with the other 20% being “bad” or not so healthy)

This isn’t that rule.

This is for those aiming for weight loss or management. About 80% of your success is tied to your diet – what and how much you eat –while exercise contributes the remaining 20%.

If someone wants to lose 10 pounds of fat, that is a LOT of exercise time. They can also cut back on calorie intake. The combination is better. Consider how easy it is to over-consume, but it takes even more effort to burn those calories off.

I hate when people say they must burn off the pizza they had last night or those cookies. Not cool. Enjoy the pizza, enjoy the cookies. I often suggest having one less slice of pizza or one less cookie rather than avoiding it.

Besides, we must fuel that body to function daily – not just for exercise. On average, about 60-70% of your calorie needs each day support your body – from your heartbeat, ability to breathe, to get up and move around (even to go to the bathroom), for your hair to grow. Most of us take all those essential functions for granted and don’t think about them. Another 10% is used to digest the food we eat. That leaves just 20-30% of your calories to fuel your exercise. So we do need to fuel our fitness.

Debunking the Fasted Exercise Myth

Exercising in a fasted state doesn't necessarily lead to burning more fat. Contrary to popular belief, this isn’t necessarily better. You want to maximize your workout without dragging or feeling run down. If you aren’t fueled, then it may not be an efficient workout.

Proper fueling enhances your workout, leading to a more effective calorie burn, including the coveted "afterburn" effect, where your body continues to burn calories post-exercise. If you exercise at a higher intensity, you will continue to burn calories at a higher rate after you are done. If you don’t get that intensity up, that won’t be as high.

Pre-Workout Nutrition: Carbohydrates Take the Lead

Okay, first thing: skip the “pre-workout” supplement, which is costly, mostly stimulants, unnecessary, and potentially dangerous (it can increase your heart rate and cause nausea and vomiting).

To optimize your workout, focus on pre-exercise nutrition, ideally consumed about an hour before your session. You need to find what is best for you – some people can eat that hour before the workout, while others may need more time, as much as two hours.

Carbohydrates, as a nutrient, rule here, providing the necessary energy to fuel your muscles. Glucose is what fuels your muscles. Remember that carbohydrates are a nutrient in all plant foods and dairy products, meaning fruits, veggies, nuts, seeds, and other foods, along with grains, have them.

Here are five examples of pre-workout snacks:

Banana with almond butter
Greek yogurt with berries
Oatmeal with a sprinkle of nuts
Whole grain toast with avocado
Apple slices with a small cheese portion

Again, find what works best for you. I prefer a smoothie with soymilk, frozen fruit, yogurt, and oatmeal, but others may prefer something different.

Post-Exercise Recovery: Finding the Right Balance

After a workout, your body craves carbohydrates and protein for efficient recovery. This blend supports muscle repair and replenishes glycogen stores (the stored fuel for your muscles). Glucose from carbohydrates refuels the muscles, while the protein repairs the muscles. The workout helps with muscle building; the protein helps repair them.

Aim for a 3-4:1 carb-to-protein ratio. This means that for every 3-4 grams of carbohydrates, there is 1 gram of protein. You can go with a protein shake or powder, but food is preferred as it has a whole mix of other nutrients the body uses. And it costs less.

Here are five examples of post-exercise meals or snacks:

Turkey and veggie wrap
Smoothie with fruits and protein powder or Greek yogurt.
Quinoa salad with grilled chicken
Chocolate milk (yes, it's effective!)
Whole grain bread with tuna or egg salad

If you won’t return home immediately or cannot store your post-exercise meal, consider a peanut butter sandwich and banana for your gym bag.

Mid-Workout Fueling: Necessary for Longer Sessions

For workouts lasting longer than 75 minutes, consider ingesting carbohydrates and electrolytes. This sustains your energy levels, helps refuel the muscles, and prevents fatigue. Skip higher protein foods since we want that fuel to be easy to digest for the body now. Snack options could include energy gels, a sports drink, or easily digestible snacks like pretzels and dried fruit. Even snack-sized candies can work – but it would be best to optimize nutrition when you can.

Hydration: The Overlooked Nutrient that Rules Our Life

Not too much - not too little - just right.

Water, the unsung hero of fitness, deserves a special mention. Staying hydrated is paramount, but it's crucial to find balance. More is only sometimes better, and there is such a thing as too much water.

Hyponatremia, a condition caused by low sodium levels, can occur when excessive water intake dilutes the electrolytes in your body. Signs and symptoms include nausea, headaches, confusion, and, in severe cases, seizures. To avoid it, moderate your water intake and consider electrolyte-rich beverages. This is mainly related to high levels of activity, so there is no need to have electrolytes in your beverages daily. On the flip side, dehydration is equally concerning. Signs and symptoms include dark urine, dizziness, rapid heartbeat, and fatigue.

Know your sweat rate to prevent dehydration and overhydration by weighing yourself naked before and after exercise. One pound lost equals about 16 fluid ounces of sweat. Rehydrate if you've lost weight, but ease up if you've gained. Hydration needs vary in conditions, so consider factors like temperature and humidity.

Nutrition and fitness are inseparable partners in your wellness journey. As a Registered Dietitian Nutritionist, I'm here to guide you on optimizing your fueling strategies for a healthier, more effective fitness routine. Schedule a call with me, and let's work on fueling your fitness for a better workout and a healthier body.