The Importance of Proper Nutrition While Exercising
By Jenny L. Workman, Manager, Community Wellness
Regular physical activity is an essential part of maintaining a healthy lifestyle, but exercise performance, recovery, and overall health depend greatly on proper nutrition. The foods and fluids consumed before, during, and after exercise provide the energy needed to perform physical activity, support muscle function, regulate body temperature, and promote recovery.
According to the American College of Sports Medicine (ACSM), proper nutrition and hydration are key components of an effective exercise program. Carbohydrates, proteins, fats, vitamins, minerals, and fluids each play important roles in helping the body meet the demands of physical activity. Carbohydrates provide the primary source of energy during moderate- to high-intensity exercise; protein supports muscle repair and growth; and healthy fats provide energy while supporting hormone production and overall health.
Fueling Before Exercise
Eating a balanced meal or snack before exercise helps provide energy, maintain blood glucose levels, and prepare the body for physical activity. The best pre-exercise choices usually include carbohydrates, moderate protein, and smaller amounts of fat.
Carbohydrate examples:
- Oatmeal with fruit
- Whole-grain bread or toast
- Brown rice
- Bananas, apples, berries, or other fruits
- Sweet potatoes
- Whole-grain cereal
Protein examples:
- Greek yogurt
- Eggs
- Chicken or turkey
- Fish
- Cottage cheese
- Protein smoothies
Healthy fat examples:
- Avocado
- Nuts and nut butters
- Seeds
- Olive oil
A pre-exercise meal or snack should be easy to digest and timed according to individual comfort and workout intensity. For example, a banana with peanut butter, Greek yogurt with berries, or oatmeal with nuts can provide a combination of carbohydrates, protein, and healthy fats to support energy needs.
Nutrition During Exercise
During shorter workouts, water is often sufficient for hydration. However, during longer or more intense exercise sessions, especially those lasting longer than an hour, the body may need additional carbohydrates and electrolytes to maintain energy and replace nutrients lost through sweat. ACSM emphasizes the importance of individualized hydration strategies based on exercise duration, intensity, environment, and sweat rate.
Carbohydrate sources during exercise:
- Sports drinks containing carbohydrates and electrolytes
- Energy gels
- Sports chews
- Bananas or other easily digested fruit
- Small amounts of dried fruit
Electrolyte sources:
- Sports drinks
- Electrolyte tablets
- Foods containing sodium and potassium (pickles or pickle juice, bananas with a pinch of salt, salted pretzels, or dried fruit like apricots or raisins)
Protein and fat are generally not the main focus during most workouts because they digest more slowly and are less efficient sources of quick energy during high-intensity activity. The primary goals during exercise are maintaining hydration, replacing electrolytes when needed, and providing carbohydrates for sustained energy.
Recovery Nutrition After Exercise
Post-exercise nutrition is important for rebuilding muscle tissue, restoring energy stores, and supporting recovery. Consuming a combination of carbohydrates and protein after exercise helps replenish glycogen levels and provides amino acids needed for muscle repair.
Carbohydrate examples for recovery:
- Rice or pasta
- Whole-grain wraps
- Potatoes or sweet potatoes
- Fruit
- Oatmeal
Protein examples for recovery:
- Lean meats such as chicken or turkey
- Fish
- Eggs
- Greek yogurt
- Milk or chocolate milk
- Beans and lentils
- Tofu
- Protein shakes
Healthy fat examples for recovery:
- Nuts
- Nut butters
- Avocado
- Olive oil-based dressings
- Seeds
Examples of balanced recovery meals include grilled chicken with rice and vegetables; a turkey sandwich with fruit; Greek yogurt with granola; or a smoothie containing milk, fruit, and protein powder. Proper hydration should also continue after exercise to replace fluids lost through sweating.
Proper nutrition is an essential part of any fitness journey. Providing your body with the right balance of carbohydrates, protein, healthy fats, and fluids before, during, and after exercise can help you perform your best, recover effectively, and support long-term health. While recommendations from organizations like ACSM, the American Heart Association, and the Centers for Disease Control and Prevention provide helpful guidance, nutrition, just like exercise, is not a “one-size-fits-all” approach. Finding what works best for your body, goals and lifestyle is key.
For a quick and convenient option around workouts, nutrition bars can be a great choice. Just remember to check the ingredients and be mindful of bars high in added sugars, artificial flavors, and unnecessary additives, as not all options provide the same nutritional benefits.
My personal go-to recovery option after a challenging workout is chocolate milk because it provides carbohydrates and protein to help replenish energy and support muscle recovery (and it just tastes great!)
Remember, food is fuel. The choices you make help provide your body with the energy it needs to perform, recover, and thrive. Find the foods and strategies that work best for you and help you feel your best.