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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Eating for Sustained Energy during Workouts

When it comes to nutrition for endurance in the gym, it's important to focus on fueling your body properly to maintain sustained energy levels. Here are some tips on eating for sustained energy. 

Introduction

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Ensure that your meals consist of a good balance of carbohydrates, proteins, and healthy fats. Carbohydrates provide the primary source of energy for your muscles, while protein helps with muscle recovery. Healthy fats provide a steady release of energy. 

1. Balanced Macronutrients

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Choose complex carbohydrates over simple sugars as they provide a slower and more sustained release of energy, such as whole grains, brown rice, quinoa, sweet potatoes, and legumes. They also provide fiber, which aids in digestion and helps regulate blood sugar levels. 

2. Complex Carbohydrates

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Consume a well-balanced meal about 2-3 hours before your workout. This gives your body enough time to digest and absorb the nutrients, providing sustained energy during your gym session. A sample pre-workout meal could be grilled chicken breast, brown rice, and steamed vegetables. 

3. Pre-Workout Meal

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Stay well-hydrated before, during, and after your workout. Dehydration can significantly impact your energy levels and performance. Drink water throughout the day and consider sports drinks or electrolyte-rich fluids for longer and intense workouts. 

4. Hydration

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Have a small snack about 1-2 hours before your workout to provide an additional boost of energy. Opt for a combination of carbohydrates and protein, such as a banana with a tablespoon of nut butter, Greek yogurt with berries, or a handful of mixed nuts and dried fruits. 

5. Snacks

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After your workout, replenish your energy stores and aid in muscle recovery by consuming a post-workout meal or snack within 30-60 minutes. Include a combination of carbohydrates and protein to help repair and rebuild muscles, like, a protein shake with fruit. 

6. Post-Workout Nutrition

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Pay attention to the timing of your meals and snacks to avoid feeling too full or hungry during your workout. Experiment with portion sizes and timing to find what works best for your body and energy levels. 

7. Timing and Portion Control

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Everyone's nutritional needs and responses to different foods can vary. Pay attention to how your body feels during and after workouts. If you notice certain foods or eating patterns that consistently provide sustained energy, incorporate them into your routine. 

8. Listen to Your Body

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Remember, nutrition is just one aspect of endurance in the gym. Getting enough sleep, managing stress levels, and having a well-designed training program are equally important for optimal performance and sustained energy. 

Conclusion

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