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.💧 Increase 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.
A few tips to help you 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. To help prevent fatigue and muscle cramps, it’s important to make you’re staying properly hydrated, especially when exercising vigorously.
Pay Attention to Your Urine. Not sure if you’re drinking enough fluids in a day? Take a look at the the color of your urine (it’s only natural). A good rule of thumb: 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 magnesium that is often lost through sweat.
2. 💪 Increase Your Protein Intake
Protein is essential for muscle repair and growth. It provides the building blocks your muscles need to recover from workouts and to adapt by getting stronger and more resilient. In most cases, most healthy adults need 0.8g of protein/kg of body weight per day, however this number may increase depending on your level of activity, such as:
1.2-1.7g/kg for low intensity sports (e.g. gymnastics, dance)
1.2-1.6g/kg for muscle mass maintenance & endurance sports (e.g. biking, running, swimming)
1.6-1.8g/kg for muscle mass development and body & strength sports (e.g. boxing, weightlifting, sprinting)
A few tips to boost your 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. On average:
Meals should typically contain 15-30g of protein;
Snacks should contain 10-15g of protein
Consider a post-workout meal/snack with a source of protein: It is recommended to consume protein-rich foods within the 30 minutes after your workout in order to help maximize muscle repair and growth! Consider something easy to carry such as a handful of nuts, a shake & a protein bar or alternatively, working out before dinnertime.
3. ⌚ Consider Meal Timings and the Type of Foods You Eat
Lastly, when you eat can be just as important as what you eat. Coordinating your meals & snacks within in the day in accordance to your workout can you to enhance your energy levels, optimize recovery, and improve your overall performance.
A few tips for optimal meal timing:
What to eat before a workout: 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 the energy you need to sustain your workout without giving you a stomachache!
What to eat after: Refueling your body after exercise with a meal or snack is important to help you properly your 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 your 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!