Leveraging Nutrient Timing for your Fitness Goals

Hello again, Mi BOWL friends! This week we’re continuing our journey into a discussion of health and fitness related topics. Our goal through these series of blogs is to share with you insights from the world of nutrition and food, in order to support you in your journey to better health. 

Surely you’re no stranger to the importance of the relationship between diet and exercise. Diet and exercise are, after all, the cornerstone of a healthy lifestyle. Regular physical activity has been linked to numerous physical health benefits, including weight management, improved cardiovascular health, and enhanced muscular strength.

Exercise also has a profound impact on mental well-being, reducing stress, anxiety, and depression, while boosting cognitive function and overall mood.  However, the effectiveness of exercise is significantly influenced by our dietary choices. The last time I ate a bag of chips for dinner, I didn’t feel so good the next day. Not only was I lethargic and bloated, but I also felt guilty from the night before that my productivity suffered.

Nutrient-rich foods are important to our health and wellbeing because they provide the essential components our bodies need to perform optimally and recover efficiently. In particular, if you’re starting off this new year with physical health goals, the concept of nutrient-timing is especially relevant. This blog delves into exactly that question: What nutrients does my body need and when does it need it? 

What is Nutrient Timing?

Nutrient timing is a strategic approach to when and what we eat in relation to our workouts. The goal is to optimize energy levels, enhance performance, and support recovery by providing the right nutrients at the right times. This concept is divided into three crucial phases: pre-workout, during the workout, and post-workout.

Pre-Workout Nutrition

Before you hit the gym or embark on a run, it's essential to consider what your body will need during your workout. Consider this the preparatory stage. Aim to consume something small 30-60 minutes before your workout. If you’re a morning gym-goer, you won’t want to skip this! After a night of fasting, your body’s glycogen stores may be low, which means you need to give your body quick fuel (carbs carbs carbs!) to get the best out of your workout. Do not let that effort to wake early go to waste! 

A balanced pre-workout meal or snack should include a combination of carbohydrates and proteins. Carbohydrates are your body’s primary energy source as they’re most easily broken down and accessible sources of energy. Protein is also important as it supports muscle protein synthesis. You can opt for easily digestible options like a banana with almond butter, Greek yogurt with berries, or whole-grain toast with peanut butter. Try not to consume fatty or high fiber options pre-workout as they can cause digestive discomfort.

Hydration is equally if not more important than food.  Staying hydrated is crucial for maintaining performance and preventing dehydration. Start your day with water and continue to sip fluids leading up to your workout.

Things to Consider During a Workout

While it's not typical to consume a meal or food during a workout, especially for shorter sessions, there are some nutritional considerations you might want to keep in mind, especially for longer or more intense workouts. These considerations focus on maintaining energy levels, preventing dehydration, and providing necessary electrolytes. 

• Hydration:
• Drink water regularly throughout your workout to stay hydrated. The amount of water you need depends on factors like the duration and intensity of your exercise, as well as environmental conditions.
• Electrolytes:
• If your workout is particularly intense, involves heavy sweating, or lasts for an extended period, you may lose electrolytes like sodium, potassium, and chloride. Consider consuming an electrolyte-rich sports drink or include foods high in electrolytes in your post-workout meal.
• Carbohydrates for Prolonged Exercise:
• If your workout lasts for more than an hour, especially in endurance activities like long-distance running or cycling, consuming easily digestible carbohydrates during the exercise may help maintain energy levels. This could be in the form of energy gels, sports drinks, or other convenient sources.
• Protein for Endurance and Strength Training:
• For longer workouts or those involving both endurance and strength training, some individuals may benefit from a small amount of protein during exercise. This is less common but can be considered for prolonged activities.

Post-Workout Recovery

After your workout, the emphasis shifts to recovery. Consume a post-workout meal or snack containing both protein and carbohydrates within 30-60 minutes. This aids in muscle repair, glycogen replenishment, and overall recovery. 

Protein Intake: Protein is essential for muscle repair and growth. Consuming protein after a workout helps stimulate muscle protein synthesis. Consume a source of protein within 30-60 minutes after your workout for optimal benefits. This window is often referred to as the "anabolic window," though recent research suggests that protein intake within a few hours after exercise can also be effective. 

Carbohydrates for Glycogen Replenishment: Include carbohydrates in your post-workout meal or snack to assist with glycogen replenishment. This can be especially important if you've engaged in prolonged or intense exercise.

Hydration: Drink water gradually during and after your workout. If you've engaged in a particularly intense or long session, consider a sports drink or coconut water to replenish electrolytes.

Electrolytes: Replenish electrolytes lost through sweat, especially if you've engaged in a strenuous or prolonged workout. Include electrolyte-rich foods or beverages in your post-workout routine. This can include sports drinks, coconut water, or foods like bananas and oranges.

Balanced Nutrition: Provide a well-rounded mix of nutrients to support overall recovery and health. Include a combination of protein and carbohydrates in your post-workout meal or snack. Adding some healthy fats can contribute to a balanced and satisfying post-exercise meal.

Some great post-workout food options include a protein smoothie, grilled chicken with quinoa, or a Greek yogurt parfait with fruit and nuts.

Understanding nutrient timing can significantly enhance the benefits of your exercise routine. By aligning your nutritional intake with the demands of your workout, you can maximize performance, facilitate recovery, and ultimately contribute to both physical and mental well-being. As you embark on your fitness journey, consider these nutritional guidelines as a key component of your holistic approach to health and wellness. 

Psst, all Mi BOWL Meals are low sugar, nutritionally-balanced, and a great source of protein and carbohydrates, making them a great post-workout meal! Check out our menus today.