The role of nutrition in physical fitness (2023)

Whether you're a competitive athlete, play a recreational sport, or practice yoga, there's no question that physical activity has many health benefits. When it comes to maximizing your workouts or improving athletic performance,nutritionand physical activity go hand in hand.

What we eat before and after exercise, as well as on a regular basis, can make a big difference in how we feel and perform during activity. The correct balance of macro and micronutrients can vary depending on your level of fitness and the type of activity you do. Still, it's important to get enough nutrition to maintain your health and optimize your performance.

Nutrients and your sports performance

Proper nutrition is essential to maximize athletic performance. Without enough carbohydrates, protein, and fat, athletes can feel sluggish and tired during a workout or feel hungry. Athletes may also need to focus on specific vitamins and minerals for physical performance, such as iron, vitamin D, and zinc.

Nutrition for physical activity is highly individualized. It is often helpful to consult a sports nutritionist to review her individual needs and make recommendations specific to her body and activity level.

Evidence shows that proper nutrition supports activity

Although we often think of the health benefits of nutrition and physical activity separately, there is evidence that integrating nutrition and physical activity produces greater benefits than focusing on one or the other.

Additionally, research shows that exercise informs dietary choices, and people who exercise are able to make more nutritious choices.Nutrition can also support muscle recovery by reducing inflammation. One study showed that more physically active people with a higher intake of antioxidants had lower levels of systemic inflammation.

The importance of macronutrient balance and timing

Consuming adequate amounts of macronutrients (carbohydrates, protein, and fat) to fuel our bodies is essential for optimal exercise performance.

When it comes to fueling exercise, finding the right balance and optimal timing of macronutrients for your body is critical. Physical performance and recovery after exercise are enhanced by the consumption of carbohydrates and proteins.

One study looked at the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes through shakes or meals. 35 subjects ran 10 kilometers (6.2 miles) and then consumed a protein/carb shake, a meal of white bread and sour milk cheese, or nothing. The study indicated that carbohydrate and protein consumption via shakes or food was preferable as it reduced exercise-induced skeletal muscle damage and had anti-inflammatory effects.

What to eat for optimal performance

A "superfood" is a term often used by the food industry to market a specific food that offers the most nutritional benefits or is exceptionally nutrient-dense.

If you're looking to increase the nutrient density of your diet, including some of the following nutritious foods is a great starting point. These foods, including green leafy vegetables, berries, eggs, sweet potatoes, and turmeric, contain antioxidants, complex carbohydrates, and protein, and are beneficial for athletic performance.

dark green leaves

Dark green, leafy vegetables are full of important nutrients like folate, zinc, calcium, magnesium, iron, vitamin C, and fiber. Eating leafy green vegetables, such as spinach, kale, kale, and Swiss chard, increases muscle function in active men and women.

Additionally, the nitrates in leafy greens are converted to nitric oxide, which opens up blood vessels and improves blood flow during exercise.You can incorporate dark, leafy greens into your diet by making kale salads, sautéing spinach in eggs for breakfast, or blending them into a smoothie.

bonito

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet can help improve athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries, blend strawberries into a smoothie, or add raspberries or blackberries to a salad for an antioxidant boost.

Eggs

Eggs, including the yolks, are rich in B vitamins, choline, iron, antioxidants, and high-quality protein, which are important for muscle recovery and repair. Egg protein is considered highly bioavailable, meaning it is easily digested by the body and efficiently metabolized.

Additionally, eggs contain fatty acids that are important for heart health, as well as vitamins and minerals that help with cell growth and tissue repair.Eggs are a quick and easy breakfast, scrambled with vegetables or boiled on the go.

Sweet potato

Sweet potatoes are a root vegetable packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates that athletes need for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and feelings of weakness.

Sweet potatoes can be incorporated into your diet in many ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, bake slices, add to a salad or bake until crisp and enjoy as sweet potato fries with a burger.

Saffron

Turmeric is a bright yellow spice, native to India, used for cooking and medicinal benefits. It is best known for its antioxidant and anti-inflammatory effect and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests that people who use turmeric after a workout reduce muscle soreness and tenderness, reduce muscle damage, and lower inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice over roasted vegetables, adding it to aCurry, or doinggolden milk. Turmeric is also available insupplement form.

Hydration makes the difference

Proper hydration is critical to overall health and exercise performance. We all lose water through normal bodily functions like breathing, digestion, and sweating. Athletes need to replace the extra water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, impaired metabolic function, and increased body temperature. People also lose sodium, potassium, calcium, and magnesium through sweat. To avoid dehydration, it's important to make sure you drink before, during, and after exercise to maintain proper hydration levels.

Sustainable Nutritional Habits

Whether you're training to run a mile, your first 5K or a marathon, start with small, realistic nutrition and hydration goals. Trying to overhaul your entire diet at once can seem overwhelming and probably untenable. Small goals are more sustainable and therefore more beneficial in the long run.

If you feel dehydrated, try investing in afunny water bottle. Enjoy your water with fresh fruit orliquid drink enhancersif you like your water to taste. Try adding an extra glass of water to your day.

Do you want to include more antioxidants in your diet? Try to add a fruit and vegetable to your meals every day. Choose a new nutrient-dense food and add it to your weekly meal plan. Add one each week, and soon you'll have greatly increased the variety of vitamins and minerals in your diet.

A word from Verywell

Sustainable and enjoyable eating habits are the key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but often these diets are restrictive and unsustainable. If you have questions or concerns or would like individualized nutritional recommendations, please seek the advice of a registered dietitian.