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Exploring the Connection Between Diet and Exercise Quality

~Becca Rell (Member Services)


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I am sure you have all heard the saying "You are what you eat," however when it comes to fitness, it may be more accurate to say, "You perform how you eat!" You may not realize it, but what you put in your body directly effects your quality of exercise. Not only that but it also can affect other aspects such as your mood, focus, and mental health. In order to perform normally and healthily, the body needs a continuous stream of energy which we get from the food we consume throughout the day.


It is important to note that this means much more than simply choosing to eat vegetables over a few cookies. You must be aware of the types of food you are eating and the times of day you are eating them because the body is able to absorb more nutrients from specific foods during different points of the day due to the body's circadian rhythm. In this post, we are going to explore how your diet directly impacts your exercise quality and why smart nutrition choices are just as important as your overall training plan.



"Good nutrition creates health in all areas of our existence. All parts are interconnected."
"Good nutrition creates health in all areas of our existence. All parts are interconnected."

Carbohydrates, fats, and protein are the three core aspects to focus on when looking at your diet, especially if you are looking to improve your quality of exercise or reach a certain health goal for yourself. Each play a key role in fitness, and it is important to have a general understanding of what each is, in order to begin making changes to your current diet and see progress. The bulleted information below explains these core macronutrients as well as a short list of some foods that are great sources of them in order to keep your energy up throughout the day.


If you are looking to lose weight, it can be tempting to cut out a ton of calories, however, it is more important that you focus on the food you are consuming verses the number of calories. Cutting too many calories can lead to lightheadedness and feeling lethargic which, in turn, also leads to exercise quality going down. You may notice that you aren't able to lift as much weight as usual and you may need to take more frequent breaks. The lowest range of calories for men and women seeking to lose weight should be between 1200-1500 for women and 1500-1800 for men.


It is important to be aware of the number of calories that you are consuming if you are looking to lose weight, but it is even more important to pay attention to which macronutrients those calories are coming from. If you cut too many calories too fast compared to what you are typically used to, your body will begin storing all the food you eat which can actually lead to more weight gain since the body's normal digestive rhythm is thrown off. By balancing both calories, meals, and the core macronutrients, the body is able to process healthily and often times you will begin reaching your goals much faster than you may think. It is important to make sure you are still staying within your calorie goals for the day while also filling those calories with the specific macronutrients your body needs to see progress in your workouts. See how everything is connected?


Carbohydrates - the primary source of fuel which are broken down in the body into a type of sugar called glucose

  • Whole grain bread or pasta

  • Fruits and veggies

  • Milk and yogurt

  • Nuts, seeds, and beans

  • FUN FACT: carbs have gotten a bad rap due to many of the fad diets that exist today, however, carbs are the body's MAIN SOURCE OF ENERGY and should typically take up about 45-65% of your total caloric intake for the day.

Fats - provide the body with energy and are broken down in the body to create fatty acids that enter the bloodstream

  • Milk, cheese, yogurt

  • Salmon, tuna, and other fatty fish

  • Avocados

  • Chia seed and flaxseed

  • Nuts (specifically almonds)

Protein - found within every cell in the human body and keeps the body properly functioning by providing amino acids to build and repair muscle

  • Lean meats such as poultry and lean fish

  • Beef and pork

  • Dairy products such as yogurt and cottage cheese

  • Eggs

  • Soybeans

  • Beans, peas, and lentils



It is important to be aware of the time frames in which you are eating both snacks and meals. Timing them within specific windows will help you feel your best during your workout and maximize your muscle growth.
It is important to be aware of the time frames in which you are eating both snacks and meals. Timing them within specific windows will help you feel your best during your workout and maximize your muscle growth.

What Macros Should I Be Consuming Based off the Workout I am Doing?

  • Cardio Workouts

    • More Carbohydrates

  • Strength Training

    • More Proteins

  • Flexibility

    • Light Snacks

  • Post-Workout Recovery

    • Carbohydrates + Proteins

  • Endurance

    • High Carbohydrate Meals

What to Eat Before and After a Workout

  • BREAKFAST

    • Above all of these following bullet points, it is important to make sure you are eating a good breakfast each day. How big of a breakfast and what types of food you are eating may vary each day based off the workout you are doing or your current diet plans, but it is crucial that you are starting your day off with a good breakfast so that your body is able to maintain energy throughout the day, especially throughout a workout. Skipping breakfast, especially if you are planning on doing a workout that day, can lead to you feeling lightheaded and lethargic.

  • Cardio

    • 1-3 hours before, eat a small meal containing light carbs such as bananas or toast as well as a moderate amount of protein such as oats and peanut butter

    • Within about 45 min of your workout grab a small snack with light carbs such as an energy bar or banana to enhance overall performance and increase energy

    • After a cardio workout replenish your energy stores with a combination of protein and carbs such as chocolate milk, protein smoothies, and whole grains

  • Strength Training

    • 1-3 hours before, eat a moderately sized meal with a balance of carbs and proteins such as yogurt with berries, chicken and rice, or eggs

    • Within about 30 min, if you are feeling hungry grab a small healthy snack though this usually is not required for higher strength-based workouts

    • After a strength-based workout, in order to help your muscles repair themselves and get stronger, eat plenty of protein as well as some complex carbs such as chicken and sweet potatoes, protein shakes, steak and veggies, etc.

  • Pilates/Stretching/ Flexibility

    • Have a light snack 1-2 hours before with healthy carbs such as fruit, smoothies, or toast

    • Skip heavier meals before, especially ones that are high in fat or fiber as they are likely to cause bloating or stomach pain

      • FUN FACT: some foods you wouldn't think can cause bloating or stomach pain are beans, corn, cruciferous veggies such as broccoli, onions, and apples!!

    • After this particular workout, focus on hydration and gentle recovery by sipping on coconut water or sports drinks to replenish electrolytes, and fill your diet with light carbs such as fruit, nuts, and yogurt


This list contains but is not limited to options for good sources of carbs, protein, and fat as well as foods that contain mixes of each.
This list contains but is not limited to options for good sources of carbs, protein, and fat as well as foods that contain mixes of each.

How Many Carbs, Fats, and Protein Should I be Having Based on the Workout I am Doing?

It is important to note that each type of workout you are doing requires different amounts of each macronutrient and calories as well as if you are looking to lose, maintain, or gain weight. The information provided in this blog is a general range of percentages for whether you would like to gain, lose, or maintain weight as well as the specific type of workout you are doing, however, if you are considering something that is more specific, it is a good idea to enter your information into a macro calculator in order to get more accurate results for your individual plan.


The general guidelines for health according to the USDA's Dietary Guidelines for Americans suggests that for adults, 10-35% of calories each day should be from protein, 45-65% from carbs, and 20-35% from fat. They also advise that less that 10% of total calories per day should be from saturated fats. The information below contains percentages of each macro that should be consumed in your diet depending on your goals or the type of workout you are doing. The percentages can represent either the number of grams of food you are intaking throughout the day or your total caloric intake.


*Please note that the following information is only for the meals leading up to or directly following the workout and should not reflect your everyday diet. See "General Health" for the daily recommendations for macronutrients."


Flexibility, Recovery, and General Health

  • Protein - 10-20%

  • Carbs 45-65%

  • Fats - 20-35%

Strength Training

  • Protein - 25-35%

  • Carbs - 30-50%

  • Fats - 20-30%

Endurance

  • Protein - 15-20%

  • Carbs - 55-70%

  • Fats - 15-25%

Lose Fat and Gain Muscle

  • Protein - 35-45%

  • Carbs 25-40%

  • Fats - 15-25%

Strictly Fat Loss

  • Protein - 30-40%

  • Carbs - 20-40%

  • Fats - 25-35%

Strictly Muscle Gain

  • Protein - 25-30%

  • Carbs - 45-60%

  • Fat - 15-25%


For a more accurate idea of what your macronutrient and calorie range should be based off your individual goals, check out this free resource!




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Your diet is not only fuel - it is the foundation of your overall performance in the gym and in your daily life. When everything is balanced within the body, not only will you be able to notice more progress in your lifts and their quality, but you will also feel better and notice improvements in your mood and overall wellbeing. The right balance of nutrients can help you to push harder during workouts, recover faster afterward, and make significant progress towards your individual fitness goals. By paying close attention to your nutrition, especially how it compares to the workouts you are completing, you're not just exercising smarter - you are setting yourself up for long-term success.




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