Author
As someone passionate about both food and fitness, I love exploring how what we eat can fuel performance, and how exercise can, in turn, inspire healthier eating habits.
How Food Compliments Fitness
There are three main types of macronutrients- carbohydrates, protein and fat. Carbohydrates are starchy foods such as bread, pasta and rice. Your body breaks them down into glucose which provides you with energy for your workouts. Protein is essential for muscle growth and repair. Good sources of protein include chicken, meats, fish, beans, eggs and low fat dairy products. Healthy fats, such as those found in avocado, nuts, olive oil, and oily fish, act as an important energy reserve for endurance sports. Each macronutrient plays a unique role in supporting performance, and getting the right balance of all three is key to training effectively and recovering well.
Pre- vs Post- Workout
Depending on your workout type food can be utilised to optimise your performance and recovery. For cardio exercise, such as running and swimming, fuelling with carbohydrate is essential. In particular for endurance exercise, carbohydrates are utilised as the primary fuel source for energy and therefore it is essential you have an adequate store in your body. As a nutrition and dietetic student, who loves running and swimming, I would have a banana with peanut butter on toast, getting you some fat and protein from the nut butter too, or an oat based cereal bar if I am on the go.
Post cardio it is important to replenish depleted carbohydrate and fat stores and therefore something simple like avocado on toast (even better with poached eggs!), is a good option. Porridge with nuts or nut butter and banana, if it was morning exercise (or even if it wasn’t!), is also a perfect way to refuel and start your day.
In terms of weight training, protein is even more important due to your muscles being broken down when you lift weights. It is then the rebuild of your muscle which makes you stronger and causes your muscles to grow. However, your body needs that intake of protein to ensure this process can take place. Pre work out, a mix of carbohydrate to provide energy for the workout, with some protein to provide a steady flow of amino acids for muscle repair and growth, is optimal. I would have something like scrambled eggs on toast or fat free Greek yoghurt (it’s higher in protein!) with granola and fruit.
Post-weight training I always have a high protein meal or protein shake with a banana (around 25-30g of protein), depending on where I am at with my day. Protein is key in terms of repairing muscles but also having some carbohydrate as well is ideal to replenish depleted glycogen stores. Take a look at my Instagram @soph_sportsnscran for some delicious high protein meals you could try!
How Fitness Compliments Food
Having a healthy relationship with exercise can help your digestion and metabolism. As you get older your appetite can decrease. Exercise can be a good way to increase metabolism and stimulate hunger, ensuring you get adequate nutrition. This is particularly important as you get older and are at increased risk of conditions like osteoporosis, where vitamin D, Calcium and protein are vital in prevention, along with regular exercise (food and fitness going hand in hand once again!).
For myself, as a young adult, I find fitness encourages me to eat well for both my overall health and for performance enhancement. Having a balanced diet has a number of both physical and psychological benefits, and exercise can motivate you to eat good food. Fitness also has benefits for mental wellbeing. Through the release of endorphins, it can improve mood and make you feel more energised to cook nutritious meals (yes, exercise can give you more energy!). I am a very strong believer that cooking shouldn’t feel like a chore, it should be something fun and relaxing, bringing people together.
In summary, food and fitness go hand in hand. Nourishing your body with balanced meals, rich in carbohydrates, protein, and healthy fats, can fuel your workouts, aid recovery, and help you feel your best. In turn, regular exercise supports digestion, metabolism, and overall wellbeing, which may inspire more positive eating habits and a healthier relationship with food. Whether you’re training for a goal or simply staying active for fun, remember that food is more than just fuel- enjoy it!
