How Does Food Affect Your Workout?

How Does Food Affect Your Workout?

Not reaching your fitness goal could be, in part, about what you eat. To work at maximum efficiency, the body needs food that contains these three macronutrients:
•    protein
•    carbohydrates
•    fats

However, just eating all three is not enough; you also need the right type and amount of each macronutrient to get the maximum benefit from your workout.

Protein

As you exercise, tiny tears occur in your muscle fibers; protein not only helps repair these tears, but it helps build muscle too, so your body is ready for your next workout. To get the maximum benefit from this macronutrient, 20% of your daily calorie intake should come from a low saturated fat protein source, such as lean red meat, pork, poultry, beans, seafood, eggs or dairy products.

Carbohydrates

The body produces energy from carbohydrates by breaking them down into glucose. Glucose is then converted into energy at the cellular level through a process called metabolism. However, there are two types of carbohydrates: simple and complex. Of the two, the complex type is the best for you when you work out because they break down slower thus providing your body with more energy over a longer time. An average of 50% of your daily calories should come from carbohydrates; however, only 10% of these calories should come from simple carbohydrates, which are most of the sugars. Good sources of complex carbohydrates include potatoes and whole grains, such as whole wheat bread and pasta, and brown rice.

Fats

For a long time the fats got a bad rap. However, multiple studies have shown that we need about 30% of our daily calories from fat (and the right type of fat) for our bodies to work efficiently. Because certain nutrients are only fat-soluble, those nutrients are flushed from the body unprocessed if you are not eating enough fat.

There are three types of fats:
•    saturated
•    unsaturated
•    trans

Trans fat
Trans fat is a manufactured fat found in highly processed foods, such as baked goods. It shows up on nutrition labels listed as either hydrogenated or partially hydrogenated vegetable shortening. However, because the body does not metabolize trans fats, it ends up staying in the blood stream and can eventually cause heart disease. Avoid trans fat at all costs!

Saturated Fat

For over 60 years, we have known too much saturated fat is not good for you. Commonly found in marbled red meats, whole dairy products, butter and certain oils, such as coconut, palm and palm kernel, only 7% of our daily fat requirement should come from saturated fat.

Unsaturated Fat

These are the good fats – polyunsaturated and monounsaturated – and they should make up the rest of your daily fat requirement.  Sources include some types of oils, such as olive, canola, safflower, sunflower and soy, along with avocados, most nuts, and the oily fishes: salmon, tuna and mackerel.

By eating the right types of macronutrients (and in the right quantities), not only will you have the energy to get you through a workout, but also what it takes to repair and build muscle, and refuel your body for the next workout.