Nutrition & Physical Activity: What’s the Best Food for Exercise?

Taking a well-balanced diet is needed to get the nutrients and calories necessary to fuel daily activities, including body exercises.

Choosing the right food to eat to help boost your exercise performance is not a simple task. You not only need to choose the right food to eat but also the right times of the day to eat.

Here you’ll learn the importance of eating breakfasts, meal plans, and workout snacks.

Let’s get started:

Choosing the Right Breakfast

The most important meal of the day is breakfast. Some studies have linked eating breakfast early with a lower risk of diabetes, obesity, and heart disease. Taking a healthy breakfast goes a long way in replenishing blood sugar, which is required to power your brain and muscles.

Starting your day with a healthy meal is especially important when exercises are on your day’s agenda. Not having breakfast can leave you feeling lethargic while doing workouts.

Eating the right kind of breakfast is essential. Most people eat simple carbohydrates when starting their day. A doughnut or a plain white bagel won’t keep you full for long.

A protein and fiber-rich meal, on the other hand, will keep you full for longer and provide the much-needed energy to keep you exercising.

Here are some tips to consider for a healthy breakfast:

• If you’re making waffles or pancakes, consider using whole-grain flour instead of all-purpose flour.
• Consider eating whole-grain bread if you prefer toast. You can then pair it with peanut butter, an egg, or any other protein source.

Increase Your Vegetable and Fruit Intake

Some of the rich sources of vitamins, minerals, natural fiber, and important compounds needed by your body are fruits and vegetables. What’s more fruits and vegetables are low in calories and fat. The United States Department of Agriculture recommends that you fill your half plate with veggies and fruits at every meal.

If possible, choose fruits and vegetables of different colors. This way, you’ll enjoy a wide range of antioxidants, vitamins, and minerals offered by the produce aisle.

Consider choosing a new fruit or vegetable anytime you visit the grocery store. You can also order your meals from meal delivery services such as Indian tiffin services.

Take the Right Carbohydrates Count

The main source of energy for our bodies is carbohydrates. Between 45 and 65 percent of your daily calorie intake should come from carbohydrates. This is especially so if you exercise more regularly.

Taking the right kind of carbohydrates is essential. Don’t just depend on the simple carbs available in processed foods and sweets. Instead, eat complex carbs found in fruits, vegetables, whole grains, and beans.

You’ll get long-lasting power from whole grains compared to refined grains. Since your body digests them more slowly, they will help you stay full for longer and energized throughout the day.

What’s more, these quality grains come with vitamins and minerals that your body needs to stay running at its best.

Eat Healthy Fats

Unsaturated fats do not just help reduce inflammation but also provide calories.

While fat is required for aerobic exercise, we have plenty of it (even for longer workouts) stored in our bodies. However, taking healthy unsaturated fats is needed to provide essential calories and fatty acids to keep you moving.

Some healthy options to consider include:

• Seeds
• Nuts
• Olives
• Avocados
• Oils, for instance, olive oil

Fuel Up Before Workouts

It’s advisable to achieve the right balance of protein and carbs when fueling up before or after exercise. You can feel more energized by taking pre-workout snacks that include protein and carbohydrates as opposed to junk foods made from lots of fats and simple sugars.

Here are some snacks you may want to consider:

Berries, Oranges, and Grapes

These fruits contain water, vitamins, and minerals. They are easily digestible, they promote hydration, and provide a quick energy boost.

Bananas

Bananas provide magnesium and potassium, which are essential nutrients that our bodies need every day. Eating a banana will not only give these minerals but also provide sugars required for your workouts.

Nuts

Nuts do not only provide protein and essential nutrients but also an excellent source of healthy fats. They provide a great source of energy required for workouts.

For healthy carbohydrates dose, you can combine them with fresh or dried fruit. But be sure to test them to see how they work out. Foods with high foods can slow digestion and cause the food to remain in the stomach for too long, especially if you’re starting workouts quickly.