13.08.22

4 top tips to fuel your performance in exercise

Did you know it is critical to fuel your body with the right nutrients before a workout to maximise your performance and recovery?!
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Food is fuel for your body, and it is critical that you are fuelled correctly for exercise meaning eating the correct foods at the right time. Here are some top tips to help you fuel your body in the correct way.

Hydration

When we engage in physical activity, our body temperature rises, causing us to sweat to cool down, resulting in water loss. It’s critical to stay hydrated so you don’t become dehydrated! Dehydration will impair performance by reducing strength and causing tiredness. It is best to drink little and often before, during, and after exercise. Why don’t you bring a water bottle with you when you exercise?

Feeling thirsty is your body’s way of telling you that it is becoming dehydrated. It is critical to hydrate after physical activity to replenish your body’s fluid levels and aid in muscle recovery.

Carbohydrates

Were you aware carbohydrates are important for athletes? This is because they provide glucose to the body for energy. Extra glucose is stored as glycogen in the muscles and liver as an energy reserve. During short bursts of exercise, your body relies on glycogen to maintain blood sugar levels and thus energy, if you don’t have enough glycogen, you may feel very tired or have difficulty sustaining the activity – both of which will have an impact on your performance! During prolonged exercise, your body primarily uses glycogen stores; however, depending on the duration of the activity, your body may also use fats stored in your body to fuel performance. Starchy carbohydrates should account for slightly more than one-third of your daily energy intake. Potatoes, bread, rice, pasta, and cereals are among them. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice, or skin-on potatoes. They have more fibre than white or refined starchy carbohydrates and can keep you fuller for longer.

Protein

Protein is essential in an athlete’s diet because it aids in the repair and strengthening of muscle tissue. Athletes, particularly those seeking a leaner, more defined physique, favour high protein diets. Athletes expend more energy than the average person, whether running sprints, swimming long distances, or lifting weights, and their bodies require additional nutrients to recover from intense physical activity.

Maintain a healthy diet

You should also eat a variety of foods to ensure a well-balanced diet and that your body receives all of the nutrients it requires. The key to a healthy diet is to consume the appropriate number of calories for your level of activity in order to balance the energy you consume with the energy you expend.

For more information and advice on nutrition, please feel free to speak to a member of our fitness team.

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