Nutrition Tips to Enhance Workout Performance
Too many times, our workout preparation focuses on what we put on, like the kind of shoes we wear. But 
what we put in our bodies is probably more important than what we put on them, because what we eat, and the way we eat it, significantly affects performance.
Or consider athletes, most of whom are very aware of this connection. The protective gear they put on like a shoulder wrap or knee alignment brace, is very important in terms of both performance and injury prevention. However, a solid pregame or postgame meal, along with 24/7/365 nutrition guidance, is an equally important part of preparation.
How can you make the most of the link between nutrition and fitness to optimize your workouts?
Helpful Nutrition Tips
Eat Breakfast Before Working Out
If morning time is physical fitness time, get an extra early start, because it’s best to eat a full breakfast and then wait at least one hour before working out. There is substantial evidence that carbohydrates, including fruits, grains, and dairy products, significantly improve workout performance and endurance. Indeed, people who skip breakfast and then exercise often feel sluggish or even lightheaded immediately thereafter.
If a breakfast of pancakes and syrup, fruit and cereal, or yogurt and banana is not in the cards, eat a carbohydrate-infused snack and drink lots of water. A cup of coffee is more than likely okay as well, if that is your morning habit.
Snack Wisely
Once upon a time, between-meal snacks were an absolute no-no for those who cared about health and fitness. But now, it’s commonly understood that a snack or two a day is not harmful and can actually help you avoid overeating during meals while it increases workout performance. A quick snack gives you a quick energy boost and also keeps nagging hunger pangs at bay.
The key is to snack intelligently, with food choices like:
- Fresh fruit,
- Energy bar,
- Whole grain bagel,
- Fruit smoothie, or
- Peanut butter sandwich.
Avoid anything with lots of sugar or caffeine, because halfway through a workout is a really terrible time to experience a sugar or caffeine crash.
The Post-Workout Meal
Refueling after a workout is part of the rest and recovery process that reinforces the benefits of your previous workout and also gets you ready for the next one.
In addition to carbohydrates, the post-workout meal should also have lots of protein. So, try to stick to choices like:
- Peanut butter sandwich,
- Yogurt and fruit,
- Post-workout recovery smoothie,
- Low-fat chocolate milk and pretzels, or
- Turkey on whole-grain bread with vegetables.
Avoid extremes in terms of portions. Don’t go overboard on the sizes but don’t overly skimp either, as both ends of the spectrum are usually quite unhealthy.
Water, Water Everywhere
A significant percentage of people — even those who would consider themselves physically fit — are at least somewhat dehydrated. A good test is to examine your urine, although you don’t want to examine it too closely. If it’s colored or bubbly, you are most likely dehydrated.
To stay well hydrated, the American College of Sports Medicine recommends the following:
- Two to three cups in the two to three hours before working out,
- One-half to one cup every fifteen or twenty minutes during exercise, and
- Two to three cups in the two to three hours after working out.
If your workout lasts more than sixty minutes, substitute a sports drink for water. These beverages keep your electrolytes balanced and also have carbohydrates for an energy boost.
The key takeaway is that staying healthy on the outside starts and ends with being healthy on the inside.
Bio: Joe Fleming is the President at ViveHealth.com. Interested in all things related to living a healthy lifestyle, he enjoys sharing and expressing his passion through writing. Covering topics that range from physical health, wellness, and aging all the way to social, news, and inspirational pieces…the goal is help others “rebel against age”.
