Nutrition & Health - How to fuel your workouts

Nutrition plays a critical role in helping you get the most out of your workout. Fuelling your body for exercise is crucial for optimal performance and recovery. Whether you are a professional athlete or just starting out with a new workout routine, what you consume before, during, and after exercise can highly your overall results.

In this article we will be sharing some top tips that you can follow to effectively fuel your body to get the most out of your workouts.

Top Tips for Fuelling Your Body

Eat a Balanced Diet  

It is important that you are eating a balanced diet of carbohydrates, lean proteins, and essential fats to keep your body well-fuelled during workouts. Carbohydrates are the main source of energy for our body, whilst protein provides the body with amino acids which are key to build and repair your muscles, and for muscle recovery.

Vitamins and minerals are also essential when you are exercising, as they ensure your body is effectively converting food into energy, which is required to support your workouts. If you are not getting enough vitamins and minerals from the food you are eating, then taking supplements is advised. Find out what the best supplements are for runner here.

Stay Hydrated

Staying hydrated is also essential when exercising as your body loses water through sweat, and failing to replace lost water can result in dehydration, which in turn can lead to a decrease in performance, increased fatigue, and your muscles are more likely to cramp up.

Common signs of dehydration to watch out for include thirst, headaches, and fatigue. To prevent dehydration, it is recommended that you drink at least 1 litre of water per day and replace lost fluid and electrolytes following training sessions.

Eat Regularly Throughout the Day

Eating a balanced meal or snack at regular intervals during the day helps to maintain your blood sugar levels and energy levels, regardless of when you are exercising during the day. On average, it is recommended that you should eat 4-6 times per day. To ensure you are getting the most energy, snacks and meals should include a good balance of carbs, proteins, fats, and fluids.  

Schedule Meals Around Your Workouts 

Knowing what to eat and at which time to eat it when you are working out is important. Consuming a large meal too close to a workout can result in discomfort or digestive issues, it is suggested that you eat a fast-acting carb at least one hour pre-workout to ensure you have enough energy for optimal performance.

Likewise, waiting too long after exercise to refuel can hinder your recovery. You should aim to eat a meal or snack within an hour of your workout to help replenish glycogen stores. If you are planning on doing a longer workout, such as a half marathon, then it is recommended that you replenish energy during the workout with gels or electrolyte drinks.

Working Out with Echelon

Now you know how to properly fuel your workouts, it is time to get started with your fitness journey. Join the Echelon Fit community today with the Echelon Premier Membership. One membership gives you 24/7 access to thousands of immersive live and on-demand fitness classes from the comfort of home.