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How to Fuel Before, During, and After a Workout

posted Nov 11, 2011, 9:47 PM by Mike Chen   [ updated Apr 21, 2012, 10:41 AM ]
nutrilite® wellness
To achieve peak athletic performance, you need a solid, sound nutrition plan. A wholesome diet, adequate fluids, and appropriate supplements should all be part of your individual plan. By understanding what makes up your sports nutrition needs, you can create a plan that will help you achieve and maintain optimal results from your workouts.

Make sure you’re providing your body with the right amount of calories to generate the energy required to reach your personal training goals. The energy you receive from your daily calories is derived from the variety of food you eat, including macronutrients such as carbohydrates, protein, and fats. The amount of each of these macronutrients and the timing of consumption is crucial to athletic performance.

  • Carbohydrate is key when it comes to peak performance.
    The amount of carbohydrate you need depends on how many hours you train each day, how many hours before exercise you eat, and how long your exercise sessions last. It is important to eat and/or replace carbohydrates before, during, and after exercise to build up, maintain, and restore glycogen levels to train longer and harder.
  • Protein is needed to build and repair the body’s tissues.
    The protein requirements for athletes can be met by consuming foods such as milk, lean meats and beans, and with supplements such as protein shakes and bars. Protein should be consumed in moderate amounts before and after exercise.
  • Fats are essential to the body. The NUTRILITE® brand offers protein shakes, bars, and powder.
    Healthy fats provide energy, aid in the absorption of fat-soluble vitamins (i.e., vitamins A, D, E, K), help insulate the organs, and protect cell structures. Athletes should consume less than 30% fat in their diet. Healthy monounsaturated fats include avocados, olive oil, almonds, and pecans. Healthy polyunsaturated fats include fish oil, walnuts, and flaxseed. Saturated and trans fats should be minimized or eliminated from your diet. Try NUTRILITE® OCEAN ESSENTIALS® Balanced Health to get more omega 3 fatty acids in your diet.
  • Hydration is the simplest and most effective method for protecting your health and athletic performance.
    During exercise, proper hydration will influence cardiovascular function, muscle function, and body temperature. Dehydration will impair your mental and cognitive performance. Try NUTRILITE® Sports Drinks.
  • Vitamins and minerals are essential to optimal health.
    Vitamins and minerals – micronutrients – play a critical role in the body at rest, during exercise, and during recovery from exercise. Athletes who consume an unbalanced or inadequate diet (i.e., low whole grain, fruit, and vegetable intake) are at greatest risk for poor micronutrient status. The daily use of a multivitamin and mineral supplement can help fill the nutritional gaps in your diet. Try NUTRILITE® DOUBLE X® Vitamin/Mineral/Phytonutrient.
  • Phytonutrients protect your body.
    Phytonutrients help protect your body and provide antioxidant protection. Some foods rich in phytonutrients include acerola cherries, berries, broccoli, carrots, garlic, green tea, red grapes, and soy. Supplements containing phytonutrients may benefit the athlete particularly if fruit and vegetable consumption is low. Try NUTRILITE® Concentrated Fruits and Vegetables or NUTRILITE® Fruits & Vegetables 2GO Twist Tubes.
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