Good nutrition boosts performance

Good nutrition practices play an important role in workout endurance and sport performance. If you are active, you need to consume enough carbohydrates, proteins and fluids at the right time of the day to improve fitness performance and recovery.

Carbohydrates: A Main Fuel Source
Carbohydrates are the primary energy for exercising muscles. Good-quality complex carbohydrates, such as whole-grain breads, cereals and pastas, oatmeal, barley, quinoa, millet, buckwheat, brown and wild rice, provide long-lasting fuel for consistent all-day energy. Potatoes, yams, carrots and corn, as well as fruits such as bananas also supply carbohydrates.

Protein: Powerhouse Fuel
Protein is essential for the development of lean body mass, as well as repairing muscles. Consuming these foods, such as eggs, chicken, turkey or lean meats, beans, lentils, split peas, nuts, seeds and soy products, two to three times a day will provide the body with enough protein. Milk products, as well as some vegetables and whole grains, also add more protein to the diet.

Pre-Workout Or Before Training
At least two hours pre-activity, pre-hydrate and drink one to two cups (200 to 500 mL) of fluid. Eating properly before physical activity is a delicate balance; you shouldn't be hungry or too full. Foods should be relatively low in fat and fibre to facilitate gastric emptying and minimize gastrointestinal distress.

Foods should be high in carbohydrates to maintain blood glucose and maximize glycogen stores. Foods should also be low in protein.

During Training
Consume about 2/3 cup to 1 1/2 cups (150 to 325 mL) of water every 15 to 20 minutes. Plain, cool water is sufficient for activities lasting less than one hour.

Post-Workout Or Recovery Fuel
Refuelling and rehydrating is a priority post-activity. Carbohydrate consumption within 30 minutes after exercise results in higher glycogen levels post-activity than when it is delayed for two hours. Schedule your next meal or a snack (50 to 100 grams of carbohydrates) within an hour of finishing your exercise. Include protein with this post-workout snack and meal, to provide necessary amino acids for muscle repair and recovery.