3 Nutrition Tips for Increased Physical Activity
Whether you're aiming to improve your fitness level, training for a specific event, or simply incorporating more exercise into your daily routine, proper nutrition plays a pivotal role in supporting your increased physical demands. Looking to adapt your diet to your fitness routine this summer?
Here are three essential nutrition tips to keep in mind:
1. Your Fluid Intake
As you increase your physical activity, your body loses more fluids through sweat. Hydration is a cornerstone of peak physical performance and recovery, which is why replenishing these fluids is crucial to maintain your body's balance and prevent dehydration.
Tips to Stay Hydrated:
Drink Water Regularly: Aim to drink water consistently throughout the day, and not just during workouts! The average daily consumption represents roughly 2-2.5 L of water per day through the foods that you eat and drink. Be sure to include more if you’re exercising vigorously.
Pay Attention to Your Urine. Not sure if you’re drinking enough fluids in a day? Take a look at the the colour of your urine. The darker it is, the more dehydrated you are likely to be!
Electrolytes Sometimes Matter: For most workouts, plain water is sufficient. However, for more intense workouts lasting more than an hour, sports drinks that contain electrolytes can help to replenish sodium, potassium, and other minerals lost through sweat.
2. Your Protein Intake
Most healthy adults need 0.8g of protein/kg of body weight per day. Protein is essential for muscle repair and growth , especially when you increase your physical activity. It provides the building blocks your muscles need to recover from workouts and to adapt by getting stronger and more resilient.
Tips to Boost Protein Intake:
Incorporate Protein in Every Meal & Snack : Aim to include a source of protein in each meal and snack. Excellent options include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. While increasing protein intake, ensure your diet remains balanced with adequate carbohydrates and fats to fuel your workouts and overall health. Protein intake tends to get a way bigger rep than necessary. To help put things into perspective…
Meals should typically contain 15-30g of protein;
Snacks should contain 10-15g of protein
Post-Workout Protein: Consume protein-rich foods within the 30 minutes after your workout. This timing can help to maximize muscle repair and growth.
3. Meal Timings
When you eat can be just as important as what you eat. Proper meal timing can enhance your energy levels, optimize recovery, and improve your overall performance.
Tips for Optimal Meal Timing:
Pre-Workout Nutrition: This will provide sustained energy for your workout. Whether it is a meal or a snack, it should typically be high in carbohydrates low in fat and moderate in protein & fibre to give you energy without giving you a stomach ache.
Post-Workout Nutrition: Refuel your body after exercise with a meal or snack made from a combination of protein and carbohydrates. This can help replenish to glycogen stores (carbohydrates) and support muscle recovery (protein).
While these tips can serve as a helpful guide, everyone’s nutritional needs are quite unique. Factors such as age, gender, weight, fitness goals, lifestyle and health conditions can influence your dietary requirements. Therefore, it is always best to consult with a dietitian (book a session today!) who can provide personalized guidance tailored to your specific needs.
In sum, by paying attention to hydration, protein intake, and meal timings, you can significantly enhance your physical performance and overall well-being.
Remember, proper nutrition is the fuel that powers your fitness journey!