Nutrition and exercise both play a role in a healthy lifestyle, and great results come from putting our best efforts forth in both areas. When working in harmony, real foods have the power to maximize the benefits of regular exercise. Beginning your day with a balanced breakfast, advice that rings in the ears of many, is a great place to start.
Most of us have heard that breakfast is the most important meal of the day. According to information put out by Johns Hopkins School of Public Health, eating a proper breakfast boosts energy and concentration, and studies have shown that eating breakfast helps maintain a healthy body weight.
Since many people exercise in the morning, a balanced breakfast can help enhance your workout. The advice below can be applied to whatever meal you are eating before a workout.
Set the pace for your day by drinking a large glass of water as soon as you wake up — sleep is very dehydrating — followed by eating protein within the first hour of waking. This fuels your body with amino acids, kick-starts your metabolism, and stabilizes your blood sugar. The American Council on Exercise recommends allowing three hours after eating for proper digestion and absorption before working out. If you must eat within three hours of working out, try a lighter carbohydrate and protein combo like an apple with almond butter. This is light enough that you shouldn’t have any problem with stomach upset, while still getting the energy you need. Plus, the almond butter provides healthy fats, and the apple contains antioxidants and anti-inflammatory properties.
You can also substitute wheat toast for an apple and eat it with almond butter. Some other quick, light meal ideas to support diet and exercise when you’re in a time crunch would be a veggie omelet or a smoothie made up of an easily digested carbohydrate, like a banana, and your favorite protein powder. Make sure to satisfy your appetite after exercising if this is all you have time for.
During your workout, hydrating with water is all most people need. Throughout the day, hydration is just as important. Don’t know how much water to drink? One trick is to divide your body weight in half — that number is how many ounces of water you need a day.
In some cases, an electrolyte boost may work to your benefit, especially if you work out for long periods of time or more than once a day, or if you sweat excessively. Electrolytes will help keep you hydrated and get the ball rolling on the recovery process. Instead of a sugary sports drink, try replenishing with lemon or coconut water.
Balanced, nutritious snacks and meals continue to work to your advantage after your workout. Fitness professionals recommend waiting at least 15 minutes, and eating within two hours of working out. Listen to your body, and nourish yourself with well-balanced snacks and meals.
Pair crackers and fresh veggie sticks with cheese, tuna or hummus for a wholesome snack. Other smart snacks include homemade popcorn (try popping it in coconut oil), full-fat plain yogurt with a dollop of jam and hard-boiled eggs.
When you’re ready for dinner, think along the lines of chicken or salmon and asparagus (or any other green vegetable) over brown rice or quinoa, with some fruit on the side or as dessert. Want something more decadent? Reach for a few squares of dark chocolate to satisfy your sweet tooth. If you feel deprived you won’t stick to any kind of eating plan, so make sure that what you eat is not only healthy but also leaves you feeling satisfied. And if you fall off the bandwagon, don’t sweat it — you have at least three opportunities every day to make good food choices, so your next chance is always right around the corner.
Most importantly: Remember, everyone is different. There is no perfect diet and exercise regimen that works for everyone. These tips are meant to serve as a resource for you. Only you can tune into your body and decide what works best for you and your lifestyle.
