Boost your workout with the right nutrition and fluids

We’ve all been there … half way through a workout and feeling like our energy tanks are empty. Ironically, they probably are.

Many of us overlook the importance of nutrition and fluids when it comes to exercise, but in truth, they are fundamental to both our enjoyment and performance during a workout. Not only should we eat and drink appropriately before exercise, we should do so during and after exercise as well.

For those of you who consider all food equal when it comes to energy, prepare yourself for a rude awakening. Just because food fills our stomachs, doesn’t necessarily mean it fills our energy tanks. In fact, some foods are far better suited for providing energy than others.

Carbohydrates (carbs)

Some good examples of carbs are bread, pasta, potatoes, grains, fruits and dairy. When we eat carbs, they’re converted into glucose which is then stored in our muscles and liver as glycogen.

For short, high-intensity workouts, this stored glycogen becomes the primary source of fuel for our muscles. During longer workouts, however, the glycogen in our muscles is steadily depleted, leading to reduced performance.

The fitter you become, the more efficient your muscles become in converting these glycogen stores into energy. This boosts your ability to maintain performance for a longer duration.

Protein

Examples of food rich in protein include milk, eggs, almonds, chicken, spinach and kale.

Protein has numerous benefits with respect to exercising in that it increases muscle growth, strength and performance, while also improving muscle recovery. To maximise these benefits, people should consume high-protein foods both before and after a workout.

Many people choose to use high-protein supplements, but these are generally not necessary for people who enjoy recreational exercise as opposed to competitive exercise.

Fat

While glycogen stores are good for short, high-intensity workouts, fat is an excellent source of energy for longer, moderate-to-low intensity exercise. Some high-fat foods include avocados, nuts, cheese, fatty fish, extra-virgin olive oil and whole eggs.

Many of you will have heard of the Banting ‘low-carb, high-fat’ diet. Studies have shown that the long-term consumption of high-fat foods can enhance workout performance, especially in the case of endurance sports.

Fluid

The unfortunate reality is that almost every drink available on shop shelves is high in sugar. While sugar does boost energy levels during exercise, it can also trigger glucose spikes and dips. This can lead to erratic performance, light-headedness and possibly even collapse.

While plain water should suffice for any workout up to an hour, it’s advisable to mix a sports-specific supplement formula (usually a powder) with your water for any exercise session exceeding an hour. Experiment with the supplement’s dilution recommendations and settle on what suits you best.

These supplement formulas are designed to satisfy immediate energy requirements, sustain energy for longer periods, and replenish important electrolytes, phosphates and amino acids that are lost during exercise.

Good nutrition = Good workout

So, for those of you who are keen to make the most of your next 90-minute spinning class, consider the following: eat a banana 30 minutes before the class; drink at least one 750ml bottle of water mixed with a sports-specific supplement during the class; and then enjoy a high-protein snack, meal or shake after your epic workout!