Proper Nutrition to Match Your Workout Routine

Workout-Nutrition-ProteinNutrition and exercise are equally important aspects of any fitness routine. Regardless of how much you exercise, an unhealthy diet will make it impossible to achieve the best results. To get the most from your workouts, you must learn how to match your diet to your fitness routine.

What to Eat to Put on Muscle

Protein is essential for muscle repair and growth. If your workout routine is aimed towards growth, you need to feed your muscles through your diet. The U.S. Food and Nutrition Board’s RDA, or Recommended Daily Allowance, of protein is 0.8 grams for every kilogram of body weight. This comes to approximately 0.36 grams of protein per pound. However, this recommendation is based on the needs of the average sedentary adult.

If your workout routine includes heavy weight training, you may need to be eating between 0.5 and 0.8 grams of protein for every pound of body weight. While you may be tempted to consume more than the recommended dose, it won’t do you much good. Too much protein can actually be damaging, so stick within the recommended amounts.

Protein intake should also be spread throughout the day. The human body can only process around 30 grams of protein at one time. So if a person consumes 60 grams in one sitting, half of it will go to waste. To reap the greatest benefit, incorporate protein into all of your meals and snacks. This will keep you full, energized, and ensure that your body digests the protein properly.

How to Stay Fueled During Cardiovascular Exercise

Cardiovascular workouts have different nutritional needs. While protein consumption is still important, cardiovascular exercise requires energy. To provide your body with an easy energy source, have a snack containing complex carbohydrates an hour or two before a long workout. Lean protein and healthy fats are also great for providing energy.

Exercise-Nutrition After a cardiovascular workout, refuel with carbohydrates, protein, and fluids. After very strenuous workouts, you should be consuming around 0.7 grams of carbohydrate for every pound of body weight. Unless you are exercising for very long periods of time, stay away from sports drinks. As long as you consume a pre-workout snack and refuel after your workout, water should be enough to keep you hydrated.

In addition to protein and carbohydrates, you also need to be getting enough vitamins and minerals. While exercise is an essential part of a healthy lifestyle, it can be hard on the body. To keep your body healthy and strong, base your diet around fresh fruits, vegetables, nuts, seeds, whole grains, and lean protein. Providing your body with the nutrition it needs will make it easier to power through your workouts and achieve your fitness goals.


This guest article was contributed by Jennifer Bell from Health Training Guide. Check out her site to learn more about medical office manager training and other exciting health careers.


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