Tip #4 of the UFit Nutrition Atlas: Fuel before and after your workout
Breaking bread with people that we love is important to us as social beings. We get to speak into their lives and listen to their thoughts. That same food that helps fuel our relationships is actual fuel for our bodies to use as we move, enjoy, and rest in life.
We want to make sure that you aren’t always waiting until your fuel tank is on empty, especially before and after a workout. Your body is a complex machine that is continually breaking down and repairing itself daily. When exercise is introduced, this process is increased in order to progress your overall ability to do the work you are demanding from your body.
Knowing when to eat is just as important as knowing what to eat. When involved in a high intensity workout or exercise with a prolonged duration, a snack before is vital for optimal success. Our bodies only hold a small amount of glycogen (our body’s stored fuel) in our system at one time. As our energy expenditure increases, we burn this up and need another fuel source. This is where a pre-exercise meal consisting of carbohydrates and protein at a 2:1 ratio (or a 3:1 ratio for endurance athletes) is important. This ratio allows us to continue through our workout without hitting a wall that zaps your energy, leaving you deflated and defeated.
After completing a strenuous workout, it is time to feed your body. You need a large portion of protein and carbs to repair the micro-traumas that occurred in your muscles and to refuel the body’s energy systems. Micro-traumas may sound scary, but this allows for building and growth. Your post exercise snack will allow you to recover faster, getting you ready for your next fitness session while sculpting your body in the process.
Other than that, you should plan your fuelings for every two to three hours. Don’t wait until your stomach starts to growl to eat. Your body needs consistent fueling throughout the day to operate well. Plus, it will help to boost your metabolism and burn more calories throughout the day.
Like we’ve said before, food is fuel, not fun. Make sure to fuel pre & post workout to get the best results!
From your UFit Team,
Stay strong. Stay fit. YOU’RE WORTH IT!
-At Ufit we aim to educate and empower our community. Nutrition is the foundation to your health and fitness. We want you to eat right and move right so you live well, move well and enjoy this life!