Nutrition with Exercise
"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates
What you do with nutrition outside of exercise is just as important as the exercise itself, and can determine the complete outcome of the quality of your training. Think about what you eat as the fuel you use when you exercise. The better fuel grade, the longer you will be able to last and the better condition you will be in.
Macronutrients
Carbohydrates - Should be eaten directly before and after a workout. Carbs are your body's number one source of energy. Carbs are not bad!
Fats - Necessary for absorbing nutrients, and another source of energy for the body. Also makes you "feel" more full. Fats are not bad!
Protein - The building block for all materials in your body - necessary for muscle growth, strength, metabolism, etc.
Micronutrients
- Electrolytes/Hydration - When you sweat you not only lose water, but also electrolytes like potassium, sodium, magnesium, etc. which need to be replenished while you exercise.
- Vitamins - Many vitamins are necessary for everyday life, however vitamins like calcium, vitamin D, and Omega 3 fatty acids. Most people in the U.S. have a diet lacking in Magnesium, so that would be a beneficial supplement to take as well.
Supplements
- Caffeine- Caffeine does not make you wake up more, but instead blocks the "sleepy" neurotransmitters from reaching the receptors in your brain, making you feel more awake for exercise.
- Creatine - Creatine is one of the most researched supplements in all of nutrition. It has been proven to be beneficial for brain health, muscle mass, endurance, strength, and body composition.
- Preworkout simulants - Taking certain supplements before exercise can improve performance. Beta-alanine can improve muscular endurance, L-citrulline, and beetroot powder can expand blood vessels to increase blood flow, and taurine can reduce fatigue.
Summary
Each individual has a different requirement for food consumption, so it's important to figure out how much food you should really be eating when you start consistently exercising. There is no one diet to fit everybody's needs!
Sources
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/food-for-fitness
- https://newsinhealth.nih.gov/2011/12/weighing-dietary-fats
- https://www.gnc.com/learn/fitness/common-preworkout-ingredients.html
- https://www.prosupps.com/blogs/articles/10-common-ingredients-in-pre-workout-supplements-and-what-they-actually-do
- https://www.texashealth.org/areyouawellbeing/Staying-Fit/What-You-Need-to-Know-About-Pre-Workout-Supplements