By Maddie Mills, Student Nutritionist
Pre-workoutCarbohydrates are the primary source of fuel, which is why they are incredibly important to include in pre-workout snacks and meals. We need carbohydrates to fuel our bodies and brain to power through the duration of a workout. For the average workout, the Mayo Clinic recommends 3-5 grams of carbohydrates for every kilogram of body weight per day. Pre-Workout Breakfast/Snack Ideas:
Something to keep in mind, is that you should also try to consume a quick source of carbs during exercise, for endurance activities lasting longer than one hour, such as a long run or bike ride. Post-workout: Optimizing Muscle RecoveryProper nutrition is an essential component of post- exercise muscle recovery as well. Protein is an important macronutrient to rebuild and repair your muscle fibers. Additionally, you need to prioritize replenishing glycogen stores in your muscles (stored energy from carbohydrates) that are used to fuel an intense workout. To optimize recovery, the Gatorade Sports Science Institute recommends consuming around 20 grams of protein within an hour after exercise, and 20-40 grams before you go to sleep. Look to incorporate complete proteins that include all essential amino acids for your body, such as chicken, eggs, turkey, fish, beef, dairy, and edamame. You can also substitute for complementary proteins. When eaten together, complementary proteins make up a complete protein, which is especially important for vegans or vegetarians in terms of consuming adequate protein. This includes combinations such as black beans and brown rice, tofu and brown rice, or natural peanut butter and whole-grain bread. Hydration
Overtraining & Lack of Proper NutritionAs an active student, it is also incredibly important to take note of the risks of overtraining, or not consuming adequate calories throughout the day to supplement your workout routine. In a pursuit to lose weight, many people often fall victim to a combination of overtraining and undereating, so it is incredibly important to recognize the signs of this toxic combination and strive to treat our bodies with kindness. Additionally, lacking on sufficient nutrition can increase the risk of injury and cause hormonal issues. Try to incorporate rest days into your routine, and eat to fuel and nourish an active and sustainable lifestyle. Self-Check Symptoms of Overtraining & Undereating:
SummaryIt is important to try and supplement a busy schedule and exercise routine with proper nutrition habits to help you reach your health goals, reduce the risk of burnout/fatigue, and to stay energized throughout the day. As a general rule of thumb, the Academy of Nutrition and Dietetics recommends consuming a combination of protein and carbohydrates 1-4 prior to exercise, a simple carbohydrate source such as a banana 30 minutes before, and then replenishing with adequate protein and carbohydrates within an hour post-workout. Most importantly, listen to your body and prioritize proper nourishment to fuel you through both your workouts and busy lifestyle.
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