Nutrition Tips to Maximize Your Workouts

There is a close connection between eating healthy food and exercising. Just like cars need proper fuel to work, our bodies need proper food to function well. And when it comes to working out, it can even increase the performance and the quality of training. However, in some cases, it will require us to change our eating habits. Not only by correcting the amount of food we eat but the meal timings as well. With proper practice, you will avoid any undesirable effects, and will soon maximize your workouts. Let’s see what you should focus on.

Maximize your workouts with these nutrition tips

When working out, the more intense the training is, the more stress our bodies are under. So, it’s important to take enough nutrients to recover from that effort, but also to give us enough energy to go through such intensive sessions. The type and amount of food will depend on the type of workout you are doing. Cardio should be included in your routine but it will require a different type of diet than heavy lifting. However, some general rules apply to all situations.

Whether you are preparing for a casual workout or highly intensive training, you can maximize your workouts with these tips:

  • You need a healthy meal before training
  • Be careful with the amount of food
  • Snacks can help you maximize your workouts
  • Have a meal after your session
  • Hydrate with a lot of fluids
  • Pay attention to the balance

You need a healthy meal before training

Let’s assume you are training in the morning. Every professional trainer from can explain to you how the first meal will help you have a good start and enough energy for the rest of the day. In this case, it needs to give you enough boost and prepare you for the training. In essence, it raises your blood sugar which arms you with additional energy. Without it, you won’t have the strength nor the endurance to go through the entire session. Some of the best breakfast suggestions include:

  • Whole-grain bread or cereals
  • Juice from fresh fruit
  • Low-fat milk
  • Bananas or similar fruit

If you are starting your day with a cup of coffee, don’t forget to eat first and drink plenty of water. Also, the right time to eat would be not less than an hour, and not more than two hours before training. Additionally, a meal before training is not a good time to experiment with new groceries. Stick with what you know to avoid an upset stomach. If you plan to increase your muscle size, eating some protein before training will help. It also reduces the damage to your muscles and helps them recover faster.

Be careful with the amount of food

Proper portioning is important to maximize your workout outputs. Usually, this will require great discipline and a bit of knowledge. Firstly, because people often eat more than they should, and secondly, because you need to learn about proportions between your weight, training intensity, and goals. If you eat less than you need, it may lead to fatigue and a decrease in performance. If you eat more than you should, it can make you slow and even cause nausea. With proper discipline, you might even be able to indulge in some “forbidden” food from time to time.

Normally, when starting for the first time, you need to see what amount suits you. In a way, you are testing your own body. In that case, there are some general rules to help you find the balance:

  • if you had a larger meal, wait at least three hours before exercising.
  • if you had a small meal, you should probably start your workout after an hour.

Snacks can help you maximize your workouts

Snacks can give you a small boost of energy to help you start things up, or they can refresh you during the session. However, not all snacks are good. For a good “quick boost” you choose between:

  • Energy bars
  • Fruit like an apple or a banana
  • Smoothies
  • Cinnamon bread with whole grains
  • Sports drinks

The goal here is to provide you with immediate fuel, keep you hydrated, preserve your muscles, and maximize your workout performance. As for the timing, they are a good source of energy if your training session will be longer than 2 hours. or less if you are exercising outside in the hot weather.

Have a meal after your session

Many people skip this step, especially those who try to reduce their weight by not eating. By all means, not eating after training is wrong because it doesn’t help your body recover. If your body is not properly rested and recovered, you will have decreased your workout performance the next time you start training. So, not more than two hours after training, eat some of the following choices:

  • Smoothie for post-workout recovery
  • Turkey with vegetables and a whole-grain bread
  • Tinga Poblana de Pollo” (Mexican chicken stew), with vegetables
  • High protein fruits like guavas, avocados, apricots, and kiwis
  • Yogurt with a larger amount of protein like Greek yogurt
  • Meat, other milk products, cheese, and eggs that are also complete proteins
  • even a peanut-butter sandwich will do

For healthy people, the average amount of protein intake is 0.016 ounces per pound of body weight. After an intense training session, even more protein is necessary for better recovery and performance.

Hydrate with lots of fluids

Don’t forget to drink lots of fluids before, during, and after your workout to avoid dehydration. On average, you will need one cup of water every 20 minutes during a workout. Not more than 2 cups before, and at least 2 cups for every pound of weight loss. Water is a universal liquid, but you can use sports drinks if you are having a more intense session. They will help you keep your body’s electrolyte balance in order and give you a small boost of energy.

Pay attention to the balance

At first, you will probably not figure out all the amounts, types of food, and how they affect you. However, the solution is to “experiment” and see what gives the best results. In essence, it’s important to take notes and see what suits your body the best. We are all different, and what’s good for someone, doesn’t necessarily have to be good for everyone. But, if you listen to how your body reacts, you will be able to maximize your workouts in no time.

By managing your diet and observing the results, you will be able to make proper corrections. In the long-term, you will notice significant results. You will no longer feel weakness or exhaustion and will be able to push your boundaries in the right direction. These general nutrition tips to maximize your workouts can help you see what is best for you. And eventually, help you achieve your goals.


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