Nutrition and fitness are inseparable determining factors when it comes to your health. Proper nutrition fuels workouts and provides nutrients necessary for muscle repair after exercise.
Regular physical activity enhances almost every aspect of your health and well-being. Experts recommend 150 minutes of moderate-intensity activity per week, such as brisk walking or dancing. Visit chaselynnwilliams.com to learn more.
Protein
Protein is one of the essential macronutrients and it’s vital for anyone who has exercise goals. It helps build muscle, repair damaged cells and tissue, synthesize hormones and for a variety of other vital functions. It’s found in a wide range of foods including meat, fish, dairy, nuts and seeds. The body is unable to produce protein so it must be consumed through the diet. It is important to understand that protein can also help with weight loss goals by increasing satiety so you feel full and are able to control your calories more effectively.
When you’re working out, you are breaking down muscle fibers and this requires protein to repair them so they can grow stronger. In addition, protein plays an important role in stimulating muscle protein synthesis (MPS) which is needed for exercise-induced muscle growth and enhanced muscular adaptations.
Studies have shown that consuming protein immediately after resistance training increases MPS and thereby enhances strength gains. This is likely a result of the rapid increase in amino acid availability that stimulates MPS and the anabolic response that follows. These results support the concept of peri-workout nutrition to optimize muscle protein accretion and resistance-training performance.
Several factors should be considered when planning protein intake such as total daily protein consumption, timing of protein intake, energy intake and the type of exercise performed. In general, it is recommended that athletes consume 1.4-2 g of protein per kilogram of body weight on a daily basis. This level of dietary protein is easily achieved through a regular and varied diet.
The quality of protein is another factor that should be taken into consideration when planning protein intake. Dietary proteins are classified as either complete or incomplete depending on whether they contain all of the essential amino acids (EAAs). High quality proteins are characterized by having high levels of EAAs and leucine in particular.
Carbohydrates
Carbohydrates are a key energy source for the body. They also play an important role in exercise performance and recovery.
The body uses carbohydrate as fuel to make adenosine triphosphate (ATP), which is used to generate energy for muscles and other cells. The body stores carbohydrate as glycogen in the liver and muscles. When the glycogen stores are depleted, a person will experience fatigue and a decrease in performance.
Consuming carbohydrates before and during exercise can help prevent the depletion of stored glycogen and improve performance. Carbohydrates should be consumed in the form of whole grains, vegetables and fruits. Refined sugars should be avoided, as they have a lower nutritional value than complex carbohydrate foods.
There have been fewer studies on carbohydrate consumption and endurance capacity, but the evidence supports the importance of carbohydrate intake for healthy individuals, especially in preparation for strenuous activity. A study showed that runners consuming high amounts of complex carbohydrate improved their running times, while those who consumed simple carbohydrate did not.
Carbohydrates are found in a variety of foods, including vegetables, fruit, starchy foods, beans and legumes, and dairy products. Complex carbohydrates and naturally occurring sugars are the best sources of carbohydrate for active individuals. Refined sugars should be avoided, since they have a lower nutritional value than complex carbohydrates and natural sugars.
Complex carbohydrates are made of sugar molecules that are bonded together to create longer chains. The body breaks down these carbohydrates more slowly, so they provide a sustained energy source. The body also absorbs them more easily than simple sugars, so they do not cause a rapid rise in blood sugar and do not contribute to the craving for sweet foods.
The body needs carbohydrates to perform at its peak, but too many carbohydrate-containing foods can lead to weight gain and can interfere with optimal performance. In addition to carbohydrate-rich foods, athletes should be sure to consume enough fluids to prevent dehydration during exercise.
Fats
Fats are the body’s most efficient source of energy, supplying 9 calories per gram, nearly double that of carbohydrates. They are used to build cell membranes, nerve tissue (including the brain) and hormones. If excess fat isn’t burned as fuel, it’s stored in the body for future use. Too much fat can lead to serious health problems, including heart disease and diabetes. However, certain types of fats – the “healthy” kind found in plant-based foods – are essential for good health and fitness.
For moderate-to-intense exercise, fats supply the main source of energy. Fats also provide essential fatty acids, help cells communicate with each other and absorb vitamins and minerals. They’re needed for muscle growth and recovery and to produce many hormones, such as testosterone and cortisol, which promote muscle development and aid in fat loss.
The general public’s view of dietary fat has gone through large swings in recent years, following the anti-fat health education initiatives of the 1980s and 1990s. Today, most people are getting the message that wise dietary fat choices (triacylglycerols) can offer important health benefits, such as blood lipid management, maintained endocrine and immune function and inflammation control.
Healthy fats, or unsaturated fats, are found in plant-based foods such as nuts, seeds, avocados and olive, canola and vegetable oils. They may be monounsaturated or polyunsaturated, and the majority should be unsaturated. The body’s cellular structure requires some saturated fat for optimal functioning, but most of the calorie intake should come from unsaturated fat sources.
Fats are generally recommended to make up a moderate 20-35 percent of daily calories, with the vast majority being unsaturated. For more on incorporating healthy fats into your diet, listen to Taylor’s podcast episode “Healthy Fats” and check out the Nutrition & Fitness section of our blog. YMCA members can access our Nutrition & Fitness content anytime on the Y app, in the My Account section of the app and on our website. New episodes are available every Wednesday! Learn more about the benefits of Y membership here.
Nuts & Seeds
Nuts and seeds are a powerhouse of nutrients, including plant protein, heart-healthy fats, fibre and vitamins and minerals. Incorporating them into a fitness nutrition plan helps to fuel the body, improve muscle recovery and support overall health and performance.
They are a tasty, versatile and easy way to add extra plant protein into the diet. They are also low in saturated fats and provide the good, plant omega-3 fatty acids. In addition, many of them are high in antioxidants, which may help to protect against oxidative stress that occurs during exercise.
A small handful of nuts or seeds provides 3-7 grams of plant protein, 1 to 3 grams of fibre and 160 to 200 calories. They are high in the plant nutrient, magnesium and they contain beneficial plant chemicals called phytochemicals which may reduce the risk of certain diseases and cancers.
While the calorie count can vary significantly between different types of nuts and seeds, they are all high in plant protein, healthy fats (especially mono- and polyunsaturated), fibre, vitamins and minerals. They are also a source of plant omega-3 fatty acids, which are important for cardiovascular health.
Seeds are smaller and may be consumed whole or sprinkled onto foods such as breakfast cereals, crackers and salads. They are often more affordable than nuts and do not have a hard shell. Seeds include sunflower, pumpkin, flax and chia seeds.
Both nuts and seeds are available in a wide variety of forms, from raw to roasted and flavoured. Unroasted or ‘raw’ nuts and seeds are best, as they retain more of the essential fatty acids that are stripped out during the heating process.
The Heart Foundation recommends that non-vegetarians consume a serving of nuts or seeds, such as almonds, cashews, hazelnuts, peanuts, pecans, pine nuts, pistachios and sunflower seeds, at least five times per week. This can be easily achieved by swapping in a serving of these foods in place of higher-calorie snacks such as biscuits, cakes, deep-fried foods, pastries, lollies and processed snack foods. They can also be used to make homemade muesli bars, nut butters and bread.