Exercise and proper nutrition go hand in hand. You need a good diet to get the most out of exercise. Food is the fuel.
But just like you wouldn’t put crude oil in your car’s gas tank, you don’t want to use junk food to fuel your body. The right fuel makes all the difference. And the more healthy choices in the foods you eat, the easier your exercise will become.
When you exercise, eating and hydrating can make the difference between exercising as a chore or as a treat.
I’m going to make a confession that serves as a great example. The other day we bought some Burger King hamburgers on the run. Minutes after the last fry disappeared, it looked like zombies had taken over my home. The lifeless bodies of my children and my husband lay on top of the cloaks, occasionally making a groan that sounded like, “Uhhh, I feel terrible. I can’t move!”
Instead, I recently discovered the deliciousness of morning smoothies. It’s packed with berries we grow, whey protein powder, some kale leaves, and yogurt. I usually make one for my husband to take to work first. And before I go do my rounds of farm chores, I’ll have a few drinks myself.
Boy, do I feel light on my feet moving goats, lifting and chasing chickens! Packed with nutrients and good stuff, it was easily taken up by my body and used well. And it kept me active, alert and focused, also on my writing assignments.
Good nutrition throughout the day will affect your overall energy levels. And when it comes to exercise, what you eat will determine how your body feels afterward and what you’re ready to do tomorrow and the day after.
However, like most things, it can take some getting used to adjusting your diet. Especially with children. If you’ve been stockpiling empty calories, foods that have no nutritional value even though they fill you up (junk food), the transition may require some thought and determination.
Your body is used to one thing and now you will have to teach it to get used to another. But do not worry. Your body learns fast. And he knows what he really likes to have for a meal. Eventually, he can change his cravings so that you and your family crave carrots and whole grains instead of ice cream.
Consistency is key in helping your body adjust and adapt to new foods and flavors. But the more you deliberately take note of how you feel after enjoying some good fuel versus how you feel after some junk food, the sooner eating right becomes second nature.
Here are some exercise food tactics to keep in mind:
Eating before exercising:
Forget about those morning jogs with nothing in your stomach. When you exercise in this way, it’s like telling your body that food is in short supply while the body’s demand is high. His body reacts by going into supersaver mode. You hold onto calories hard, slow down your metabolism, and try to store as much fat as possible.
It’s the worst way to lose weight, not to mention the stress it can put on your body. And mentally, it certainly increases the load on your mind to keep going when you don’t have calories to easily burn.
A light carbohydrate-rich snack before a workout tells your body, “Available calories. Feel free to burn them as needed.”
And don’t worry about burning calories. A moderate snack simply signals your body that it can speed up your metabolism. He knows how to take advantage of the snack and then also move on to the stored calories, burning them at the same rate.
Pre-workout snacks should focus on complex carbohydrates (whole grains) with some protein and a touch of sugar for immediate energy.
Some of our favorite pre-workout snacks are whole wheat bread with a little peanut butter and jelly. Nuts and dried fruits. A small bowl of whole grain cereal.
And even with these easily digestible snacks, be sure to give yourself at least 30-40 minutes before any activity.
During Exercise: Foods to Keep You Going
Some family fitness businesses are around the clock. We have been mountain biking for five hours. Or ski for eight! Okay, we stopped for lunch. But also, we needed some extra fuel to keep going.
Our favorite during-workout snacks are mixes of complex carbohydrates, a bit of natural sugars, and protein. There are plenty of great snack bars with minimal sugars, loaded with nutritious, natural ingredients. Sometimes we just bring a few almonds and lightly toasted raisins.
After exercise: nutrition and recovery
After working out is one of the best times to get great nutrients into your body. Your body just enjoys the good stuff. High protein foods with some restorative carbohydrates and lots of good vitamins are a great choice.
We like a good shake with protein powder, hummus, and bread or a nice beef stir-fry for dinner with brown or black rice. And often, if we’ve finished a good workout but I still have to get dinner on the table, like an almond snack, yogurt, or a dollop of natural peanut butter to keep me going while I cook the main course. food.
It’s hard enough to get motivated some days and get moving. Don’t double the burden on yourself and your family to stay active by depriving your body of the foods that make it easier. When you exercise, food and drink can make a difference in how much you look forward to tomorrow’s activities. And mark the results when you look in the mirror.
Eat well. And the beautiful thing is that the better you eat and pay attention to your body’s reaction, the more you will want the good things. And as for junk food, you’ll start to replace those cravings with disgust when you notice how gross it makes your body feel. Making the right choices with these exercise food tactics will help take your workouts further.