The Exercise-Nutrition Connection
Exercise and nutrition work synergistically to improve health, performance, and body composition. Neither is complete without the other for optimal results.
Pre-Workout Nutrition
Timing: Eat 1-3 hours before exercise
Focus: Easily digestible carbohydrates for energy, small amount of protein
Examples: Banana with almond butter, oatmeal with berries, or Greek yogurt with honey
Avoid high-fat or high-fiber foods close to workout time, as they can cause digestive discomfort during exercise.
During Exercise
For workouts under an hour, water is usually sufficient. For longer sessions, consider sports drinks that provide electrolytes and carbohydrates, especially in hot conditions.
Post-Workout Recovery
Timing: Within 30-60 minutes after exercise
Focus: Protein for muscle repair and carbohydrates to replenish energy stores
Ratio: Aim for 3:1 or 4:1 carbs to protein
Examples: Chocolate milk, protein smoothie with fruit, or turkey sandwich on whole grain bread
Hydration for Exercise
Before: 16-20 ounces 2-3 hours prior
During: 6-8 ounces every 15-20 minutes
After: 24 ounces for every pound lost through sweat
Nutrition for Different Exercise Types
Endurance Training: Higher carbohydrate needs for sustained energy
Strength Training: Adequate protein for muscle synthesis and repair
High-Intensity Intervals: Quick-acting carbs before, protein after
Common Mistakes
Under-fueling: Not eating enough to support training demands
Over-supplementing: Relying on supplements instead of whole foods
Poor timing: Eating too close to or too far from workouts
Building Muscle vs. Losing Fat
Muscle Building: Slight calorie surplus with adequate protein (0.8-1g per pound body weight)
Fat Loss: Moderate calorie deficit while maintaining protein intake to preserve muscle
Listen to Your Body
Individual responses to food and exercise timing vary. Experiment to find what works best for your schedule, digestive system, and performance goals. Keep a food and exercise log to identify patterns.