Why Nutrition Matters in Exercise
A good workout starts long before you step into the gym. The right nutrition provides energy, supports muscle recovery, and keeps the body hydrated. Understanding how carbohydrates, protein, fluids, and a balanced diet work together helps you perform better and recover faster.
1. Carbohydrates – The Primary Energy Source
Carbohydrates are the main fuel for exercise. They break down into glucose, which muscles use for energy.
-
✅ Best sources: whole grains, oats, fruits, brown rice, sweet potatoes.
-
🏋️ For endurance workouts (running, cycling), carbs are especially important.
-
🍌 Quick snack: A banana or slice of whole-grain toast 30–60 minutes before exercise.
2. Protein – The Building Block for Muscles
Protein helps repair and build muscles after exercise. It also keeps you fuller for longer.
-
✅ Best sources: lean meat, eggs, Greek yogurt, beans, tofu, whey protein.
-
🕒 Timing: Combine small amounts of protein with carbs before exercise, and a protein-rich meal after exercise for recovery.
-
💡 Example: A smoothie with milk, banana, and protein powder.
3. Fluids – Hydration for Performance
Dehydration can cause fatigue, muscle cramps, and reduced focus.
-
✅ Best choice: Water (for short workouts).
-
🥤 For long/intense workouts (>60 mins): Electrolyte drinks with sodium and potassium.
-
💧 Tip: Drink 500ml (2 cups) of water 2 hours before exercise and sip throughout your workout.
4. Balanced Diet – The Foundation of Fitness
A balanced diet means combining carbs, proteins, healthy fats, vitamins, and minerals in the right proportions.
-
🥦 Vegetables & fruits → antioxidants, vitamins, minerals.
-
🥑 Healthy fats (nuts, seeds, olive oil) → support joint health & hormone balance.
-
🥩 Protein + carbs → muscle growth and energy.
-
🥗 Whole foods → provide long-lasting fuel compared to processed foods.
5. What to Eat Before Exercise
Eating the right food before a workout can boost energy and prevent fatigue.
-
2–3 hours before: Whole-grain pasta with chicken, or brown rice with vegetables.
-
30–60 minutes before: Light snack such as fruit, yogurt, or a granola bar.
-
Avoid: Heavy, greasy, or sugary foods (can cause bloating and low energy).
