Proper nutrition is an unalienable part of supporting a person’s performance during physical activity and recovery afterward. Still, there are a lot of competing visions on the amount and type of food that should be consumed by an active person. The current paper investigates the role of nutrition in supporting fitness and exercise. Additionally, the paper provides recommendations on an appropriate nutrition plan for people with high physical activity rates.
A pre-exercise meal not only gives energy for the forthcoming workout but also facilitates the growth of muscles and restoration. The primary source of energy is food with carbohydrates that causes the release of insulin. At the same time, it is essential not to forget to consume protein because this component is critical for muscle synthesis and reparation. Therefore, a pre-workout meal should include both carbohydrates and protein. For example, a person is recommended to eat an egg omelet and some vegetables, or a steamed or baked chicken with beans.
Post-exercise nutrition choices should include food that is also rich in carbohydrates and protein. The aim of meals after the exercise is to restore glycogen stores and recover muscles. Thus, a post-workout meal might be grilled chicken with vegetables, a protein shake and fruits, a sandwich with tuna, and a vegetable salad. According to James et al. (2019), it is highly recommended to drink milk after a workout because it “may lead to more favorable body composition changes with exercise training” (p. 40). At the same time, there is no common opinion on how long after the end of a workout a person should eat. Some sportsmen recommend eating immediately after training, while others claim that it is necessary to wait at least one hour. Despite these debates, it remains clear that a person should eat healthy and balanced food rich in protein.
Fluids and electrolytes also affect a person’s performance during physical activity and recovery. While exercising, the body sweats to cool itself. This, in turn, leads to the loss of electrolytes and body fluid. It is vitally important to replace the losses because, otherwise, a person becomes dehydrated. Dehydration decreases endurance and strength, increases fatigue, and the risk of heart problems (Desbrow & Irwin, 2019). The consequences of insufficient water consumption demonstrate the importance of drinking before, during, and after exercise. Apart from the loss of body fluids, sweating leads to the loss of electrolytes. Trackman (2019) warns that people with high physical activity should pay attention to the replacement of sodium, potassium, chloride, and phosphorus. One of the ways to manage the loss of electrolytes is to drink sports drinks and electrolyte-infused waters. However, if a person has concerns about consuming such beverages, it is still possible to eat fruits, drink milk, fresh juices, and coconut water.
A daily ratio of a middle-aged man with an average weight of 65 kilograms and height of 170 centimeters should consist of 2567 calories, according to the Mifflin-St Jeor formula. 55-60 percent of a daily diet should be carbs, 15-20 percent – proteins, and 30 percent – fats. The nutrition plan should not include pastries, fast food, and processed carbohydrates. A person who has an active lifestyle and exercises regularly should eat lean meat, eggs, dairy products, vegetables, fruits, cereals, and legumes. If a person fails to consume enough nutrients, it could be recommended to take some dietary supplements.
References
Desbrow, B., & Irwin, C. (2019). Hydration. In R. Belski, A. Forsyth & E. Mantzioris (Eds.), Nutrition for sport, exercise and performance (pp. 196-206). Allen & Unwin.
James, L. J., Stevenson, E. J., Rumbold, P. L., & Hulston, C. J. (2019). Cow’s milk as a post-exercise recovery drink: implications for performance and health. European Journal of Sport Science, 19(1), 40-48.
Trackman, G. (2019). Micronutrients and antioxidants. In R. Belski, A. Forsyth & E. Mantzioris (Eds.), Nutrition for sport, exercise and performance (pp. 108-120). Allen & Unwin.