Nutrition Plays a Vital Role in Your Workout

By Megan Rupiper, MS, Certified Personal Trainer

Nutrition plays a vital role in a person's everyday life; it provides your body with the energy needed to perform the daily tasks that are asked of it. When you exercise, the role of nutrition is even more important in providing the body with proper fuel and energy.

Proper nutrition for your workout begins before you arrive at the gym. Approximately two hours before your workout you should hydrate the body, consuming at least two cups of water. Along with water, you should fuel your body with a small meal, complete with carbohydrates that are low in fiber, lean protein, and low in fat. A snack idea could be as simple as a piece of toast with some nut butter and a piece of fruit or a glass of skim milk. If participating in aerobic endurance activities such as running or cycling, you should consume simple carbohydrates 30 minutes before your activity, such as a piece of fruit. 

The foods you consume should be familiar to you, well tolerated and ones you enjoy. Trying new foods before a workout may not agree with your body. If you have any adverse effects during your workout, try something different the next time. 

During your workout, it is important to stay hydrated. The type and duration of activity will determine how much and what type of fluid to consume. If participating in a vigorous aerobic activity outdoors in hot, humid conditions for longer than one hour, an electrolyte beverage, whether store bought or homemade, will help your body stay hydrated.  Aside from this scenario, an electrolyte beverage is not necessary. 

Drinking plain water will be enough to keep the body hydrated. Drink approximately six to eight ounces of water every 15 minutes during your workout. 

If participating in an aerobic endurance activity for longer than 90 minutes, refuel during the activity. Waiting until you have reached 90 minutes is not ideal. Refueling earlier will ensure nutrients are digested and available for energy as you reach longer durations.  Simple carbohydrates and electrolytes are necessary nutrients when exercising for long periods. Carbohydrates and electrolytes are common ingredients found in endurance supplements such as sports gels.

After your workout, there are several parts of your nutrition to consider. Fluid replacement is a must. You should replenish your body with at least two cups of fluid for every one pound of body weight loss. If you sweat a lot during a workout, weigh yourself pre and post-workout to make sure you are getting adequate fluids back in your body.

Another important nutrient to replace after your workout is carbohydrates. Carbohydrates are your body's first energy source utilized in a workout and should be the primary nutrition focus after a workout. A 3:1 or 4:1 ratio of carbohydrates-to-protein is what you should aim for post-workout. Research has indicated this ratio to be most effective in replacing stored carbohydrates utilized during your workout and should be ingested 20 minutes post-workout when the body is most open to restoring lost carbs. It also reduces post-workout fatigue and supports rebuilding muscle tissue. 

Going straight for protein replacement post-workout can be counterproductive in the process of muscle development. Consume your high protein snack or shake 20 to 40 minutes after your post-workout intake. Chocolate milk is a great post-workout beverage. It provides the perfect 3:1 ratio of carbohydrates to protein ratio (24 grams of carbohydrates to 8 grams of protein).  Pearce offers a single serving of chocolate milk at the front desk that you can enjoy on your ride home to ensure you hit your 20-minute window of replacement.  

When it is time for your protein replacement, more is not better. Your body only needs an additional 10 to 20 grams of protein after your first post-workout snack or drink. Many whey protein supplements exceed those protein requirements. Check your supplement labels to ensure you are not over-consuming protein. Your body can only digest roughly 20 grams of protein at one time. What is not digested is eventually filtered through your kidneys and becomes very expensive urine.

Proper nutrition for your workout takes some planning and experimenting. No two people are the same when it comes to what foods work for them for a pre-workout meal, during exercise snack or post-workout meal.  Do some research online for some snack and meal options that fit the above guidelines and begin experimenting for your own workout. If participating in a competition, make sure you do not experiment with new foods the day of the event.