Whether you are a seasoned athlete, weekend warrior or starting a new activity routine, how you fuel your body will have the greatest impact on your performance and recovery. Ensuring you are fueling yourself with the foundations of nutrition (carbohydrates, protein, & fat) and staying properly hydrated can help you keep that competitive edge by boosting your energy and enhancing your recovery.

Carbohydrates
Carbohydrates are your primary source of fuel for the brain and the body along with enhancing recovery from exercise. Consuming quality carbohydrates during the day helps to support your daily activity, optimize digestion and gut health, and reduce mental and physical fatigue.

Carbohydrates can be broken down into two categories: complex and simple. So what’s the difference? Just like their name, complex carbohydrates are more complex and take longer to digest. Complex carbohydrates typically are richer in nutrients and fiber which help to keep you full longer and sustain your energy levels over time. Simple carbohydrates are typically foods with a higher sugar content and are digested faster resulting in a spike in energy. Some examples of simple carbohydrates include candy, regular soda, honey, and sugar. Simple carbohydrates do not provide the nutrient-rich profile when compared to complex carbohydrates so it’s best to keep these in moderation.

Sources of Complex Carbohydrates Include:

• Whole Grains like Quinoa, Pasta, Brown Rice, Oats, and Bread

• Beans and Legumes

• Fruits

• Starchy Vegetables like Potatoes, Sweet Potatoes, Corn, and Squash

Protein
Protein is essential for keeping muscle, bones, and skin healthy and strong.  To optimize your daily protein and ensure the muscle has access to what it needs to recover from training, aim for a protein rich meal or snack every 3-5 hours. Ensuring you have both a source of protein and carbohydrate post workout can help improve your overall recovery and reduce soreness.

Sources of Protein Include: 

• Chicken

• Turkey

• Fish

• Lean Beef or Pork

• Eggs

• Dairy Products like Greek Yogurt, Cottage Cheese, and Low-fat Milk

• Beans and Legumes

• Nuts and Seeds

• Soy Products like Tofu, Tempeh, or Edamame

Fat
Fats are a concentrated source of energy and healthy fats (unsaturated fats) help to reduce inflammation.  Fats are essential to help the absorption of the fat-soluble vitamins A,D, E, and K, along with aiding in muscle recovery. Healthy fats are rich in omega-3 fatty acids which help to combat inflammation. 

Sources of Healthy Fats Include: 

• Fatty Fish like Salmon, Halibut, Trout, Tuna, Sardines, and Anchovies

• Avocado

• Nuts & Seeds

• Nut Butter

• Olive Oil

Make sure to keep sources of fats in your fueling plan to moderation.  Fats pack a calorie punch and can add up quickly.  Compared to carbs and protein that are 4 calories per gram, fats pack a 9 calorie per gram punch so watch the serving sizes when adding in these options! 

Hydration
Along with being properly fueled, ensure you are drinking enough fluids throughout the day.  Your body is made up of 60% water so it’s essential to not focus on hydration only during your workouts but to aim for optimal hydration throughout the day; even on your rest days! Aim for hydrating with water and non-calories beverages throughout the day.

Not a fan of just plain water? Try infusing your water with various fruits and herbs to add some variety to your daily hydration. Here are some of our favorite combinations and it’s best served chilled over some ice:

• Apple + cinnamon

• Lemon + ginger

• Berries + basil

• Cucumber + mint

• Strawberries + pineapple

• Watermelon + mint

• Lemon + lime

Post Workout Recovery
It’s important to ensure you have proper recovery through food and hydration after your workout. Having a meal or a snack after your workout is a way to refuel the muscle, refill the fuel tank, and help you be ready for the next workout.  Your next meal can easily suffice to meet your recovery needs.  If your next meal is not within the next few hours, here are some ideas for a post workout snacks:

• Banana and Trail Mix

• 1 cup Chocolate Milk

• Greek Yogurt with Granola and Frozen Blueberries

• String Cheese and an Orange (or a Sumo Citrus when in season) or Apple

• 1 Scoop Regenerate in 8 oz of Milk

Take Home: What you eat and drink throughout the day is what will help fuel your performance and optimize your recovery.  Focusing on a strong foundation of nutrition daily rich in complex carbohydrates, quality protein, and healthy fats is how you can continue to perform, recover and feel your best!

If you are interested in meeting with one of Mend’s Registered Dietitian to develop your own individualized fueling plan, sign up for a free 15 minute discovery call to learn more!

This article was written by Katie Frushour, MS, RD, CSSD, a dietitian at Mend.