Exercise Nutrition: Fuel Your Workouts Right

Eating for workouts isn't about fad fixes. It's about matching food to the type and timing of your exercise so you have energy, recover faster, and stay healthy. Here are practical rules you can use today.

Before short workouts (under 60 minutes) focus on carbs. Eat a small snack with 20–40 grams of carbs 30–60 minutes before activity. Good options: a banana, a slice of toast with honey, or a small bowl of oats. If your session is low intensity, plain water and a light snack are enough.

For longer or intense sessions (60+ minutes), add protein and more carbs. Aim for 30–60 grams of carbs during long sessions, plus sips of an electrolyte drink if you sweat a lot. Sports drinks, homemade mix (water, a pinch of salt, fruit juice), or easily digestible gels work well on long runs or bike rides.

Post-workout nutrition matters. Within 30–60 minutes eat 20–40 grams of protein and 0.5–0.7 grams of carbs per kilogram of body weight to refuel and repair muscle. That could be a protein shake with a banana, Greek yogurt and fruit, or chicken with rice. Protein helps repair muscle, carbs refill glycogen.

Macros and simple targets

Start with daily targets: protein 1.2–2.0 g/kg body weight depending on how hard you train; carbs 3–6 g/kg for moderate training, 6–10 g/kg for heavy endurance work; fats make up the rest but keep them around 20–35% of calories. These are starting points — tweak them based on energy, weight changes, and performance.

If you lift weights, aim for the higher end of protein. If you train for long endurance events, increase carbs. Keep meals balanced: lean protein, a real carb source (rice, potatoes, whole grains), and vegetables or fruit for vitamins and fiber.

Hydration, timing, and quick swaps

Drink before you feel thirsty. A simple rule: 500 ml (about 17 oz) in the two hours before exercise, then 150–250 ml (5–8 oz) every 15–20 minutes during exercise, adjusted for sweat rate. After exercise, replace fluid losses — weigh yourself before and after to estimate how much you lost.

Simple food swaps speed better choices: swap candy for a fruit and nut bar, swap a greasy sandwich for grilled chicken and salad, swap sugary soda for sparkling water with lemon. If you're short on time, a plain yogurt and an apple, or a small turkey wrap, work great.

Supplements can help but aren't magic. Whey or plant protein, creatine for strength training, and caffeine for focus are the most useful. Talk to your doctor before starting any supplement if you have health issues.

Track how you feel in training. If you hit energy slumps, add carbs; if you recover slowly, increase protein and sleep. Small, consistent changes beat big one-time fixes. Use these rules, test them during training, and adjust for what actually improves your workouts.

Need a plan? Try a week of simple meals: oatmeal, eggs, chicken salads, rice bowls, fruit snacks, and protein shakes. Track progress and tweak portions weekly. Stay consistent — results follow.