Whether you’re hitting the gym or going for a run, fueling your body properly is key to sustaining energy and improving performance. The right nutrition can help you power through tough workouts and recover faster.
With these 17 tips, you’ll be ready to keep your energy up and make the most of every training session, no matter your fitness level.
Eat a Balanced Pre-Workout Meal
A balanced meal before your workout can help you stay energized. Include a mix of carbs, protein, and healthy fats, like whole grain toast with almond butter or a smoothie with fruit and protein powder.
This combo ensures you have lasting energy throughout your session.
Hydrate Before You Exercise
Start your workout fully hydrated! Drinking water beforehand helps prevent dehydration, which can lead to fatigue. Aim for 16-20 ounces of water an hour before your workout to ensure your body is primed for peak performance.
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Consume Easily Digestible Carbs
Carbohydrates are your body’s primary energy source. If you’re working out soon, choose easy-to-digest carbs like bananas, oatmeal, or a piece of toast.
These foods will quickly fuel your muscles without leaving you feeling sluggish or bloated.
Add Protein to Your Pre-Workout Snack
Protein is essential for muscle repair and growth. Adding a small amount of protein to your pre-workout snack, like Greek yogurt or a protein shake, ensures you’re ready to build muscle and recover quickly after your session.
Avoid Heavy Meals Right Before Exercising
While food is fuel, eating too much right before your workout can cause discomfort and slow you down. Aim to eat your last substantial meal 2-3 hours before exercising.
If you need a snack closer to workout time, keep it light and easily digestible.
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Stay Hydrated During Your Workout
Drink water during your workout to stay hydrated and maintain energy levels. For intense sessions lasting longer than an hour, consider sipping on an electrolyte drink to replace lost minerals and prevent muscle cramps.
Include Electrolytes After Sweating
Electrolytes like sodium, potassium, and magnesium are vital to muscle function and hydration. After a heavy workout, replenish these minerals with sports drinks, coconut water, or a homemade smoothie with added salt and potassium-rich fruits.
Try BCAAs for Sustained Energy
Branched-Chain Amino Acids (BCAAs) can help prevent muscle breakdown and keep energy levels up during intense workouts. You can find BCAAs in supplement form, or get them naturally from protein-rich foods like chicken, fish, and beans.
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Focus on Complex Carbs for Endurance
For longer workouts, prioritize complex carbs like sweet potatoes, quinoa, or brown rice. These carbs release energy more slowly, giving you sustained fuel without causing a blood sugar crash during your workout.
Don’t Skip Breakfast
Starting your day with a solid breakfast is essential for energy. A meal that includes protein and carbs, such as eggs with avocado and whole grain toast, ensures you have enough energy to tackle any workout, whether it’s morning or afternoon.
Pre-Workout Caffeine Boost
A small amount of caffeine can enhance your performance and endurance. Try a cup of coffee or tea 30 minutes before your workout for a natural energy boost. Just be careful not to overdo it—too much caffeine can lead to jitteriness or dehydration.
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Incorporate Healthy Fats for Energy
Healthy fats like avocados, nuts, and olive oil provide long-lasting energy. Including a source of fat in your pre-workout meal helps keep you feeling fuller longer and fuels your body through extended workouts.
Replenish with a Post-Workout Protein Shake
After your workout, help your muscles recover with a protein-packed shake. Opt for a shake that combines protein with some carbs (like adding a banana) to refuel your body and restore glycogen levels in your muscles.
Timing is Key for Recovery
Eating within 30-60 minutes after your workout can maximize recovery. This is when your body is most efficient at using nutrients to repair muscles.
A good post-workout snack includes both protein and carbs to help replenish energy stores.
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Avoid Sugary Drinks During Your Workout
While sugary drinks may give you a quick energy boost, they can also cause a crash mid-workout. Stick to water or electrolyte drinks with no added sugar to keep your energy stable and avoid spikes and dips in your blood sugar.
Snack on Nut Butters for Sustained Energy
Nut butters like almond or peanut butter are packed with protein and healthy fats, making them a perfect pre-workout snack. Spread some on whole grain crackers or fruit for a quick and easy energy-boosting bite.
Choose High-Fiber Foods for Sustained Power
Fiber helps maintain energy levels by stabilizing blood sugar and keeping you feeling full longer. Try incorporating high-fiber foods like chia seeds, oats, and beans into your meals for a steady energy source during longer or more intense workouts.
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