Nourishing for Movement: The Why and How
Nourishing your body appropriately before, during, and after workout sessions is crucial for achieving the best results. However, this is more than just a one-size-fits-all thing. To make things shake the way they should, you must understand what your body needs at different stages of your fitness routine and respond accordingly. Let’s dive in.
Pre-Workout Nutrition: To Eat or Not to Eat?
The answer to this question depends on a few factors. So before deciding on this, you should always ask yourself:
- Have I eaten today?
- When is my workout?
- What kind of workout am I planning to do?
- What does my body respond to?
If you are a decision-tree person like myself, you know the next step is to determine “if yes” or “if no,” then you should….
So here are a few tips on what to do with your answers.
If you haven’t eaten anything, plan to get something in. Nourishing pre-workout is essential to provide energy for the workout. Without fuel, you are doomed from the start, sis, period. It’s like starting a race 10 feet behind the starting line.
You can choose a heavier or lighter meal depending on how much time you have before your workout. Think of it this way: the closer you are to your workout, the quicker the food you eat needs to be digested. So, save the heavier meals for when you have more time and the quick snacks for when you have less.
The intensity of your workout also influences what you should have, with more intense workouts requiring more food. So, if you plan to have an intense workout, fueling with heavier foods earlier in the day will provide you with energy and time to digest.
Have a sensitive stomach? Trying different nourishing techniques can help you determine what foods and how much food your body best responds to. If you are someone who never eats before working out, I wouldn’t suggest flipping to a 5-course meal. Start with something easy like a piece of fruit, and build up from there based on how well your body tolerates it.
During Workout: Key Nutrients and Hydration
Did you know nourishing during your workout is a thing? Consuming some nutrients during your movement can change how your body responds to training. The specific nutrients you may need vary based on time, intensity, and your unique bodily requirements but typically fall in the categories of – hydration, electrolytes, and carbohydrates.
Hydration can make a difference in focus, muscle fatigue, and more regarding your movement activities, but the hydration process doesn’t start at the beginning of your workout. In fact, it should begin as soon as you kick your day off.
At a minimum, aim for 1-2 glasses of water with each meal & snack, and try carrying a water bottle with you. “Hydrate early and often” is my go-to motto! Some excellent sources of hydration include smoothies, water, fresh fruits and vegetables, fresh pressed juice, and coconut water.
Adding Electrolytes and Carbohydrates
When we sweat, we lose water and micronutrients such as sodium, magnesium, potassium, and zinc. Therefore, you will want to replace these to ensure proper balance so you don’t deal with excessive fatigue, impaired muscle function, and more during your workout.
Scenarios where electrolytes are needed would be when you are sweating heavily or exercising longer than 45 minutes. For endurance exercise lasting >90 minutes to restore fluids, electrolytes, and carbohydrates.
Yes, carbohydrates have entered the chat! Carbohydrates are essential to top off our energy stores and give our bodies that extra boost we need to finish out workouts strong. These can be utilized in liquid or whole-food form, depending on what your body likes best!
Post-Workout: Maximizing Your Efforts
After your workout, it’s crucial to rehydrate, repair, and refuel. Prioritize fluids to balance losses during exercise, include at least 30 grams of high-quality protein to repair micro damage to muscles, and pair meals with complex carbohydrates to replenish energy and spare protein.
The timing of your post-workout meals also matters, especially for women. Here are a few rules of thumb:
- Immediately after your workout is the most critical time for high-quality carbs and protein. So smoothies, fruit + a protein shake, light wraps, or sandwiches work great here.
- 1-2 hours after the workout is an excellent meal opportunity with more food groups.
- If you have yet to eat 3-4 hours after your workout, hit pause and EAT. Because, sis, your body is likely hangry at this point, and the cravings are craving!
Recap: Prioritize Nutrition + Movement
Combining nutrition and movement offers the best results. Assess your potential efforts, previous meals, and feelings before your workout. During your workout, prioritize hydration and consider the addition of electrolytes and carbohydrates. After your workout, the sooner, the better, the longer, the more robust.
You know where to find us if you need individual support in this area! Set up a time to chat with one of our RD’s or drop a question in the Ask the RD Q&A on the member dashboard!