
Guide On Nutrition & Hydration For Exercise
Do you feel lethargic in the morning when you go for Rhodes gyms fitness sessions? Do you feel drained out after performing exercises for a few minutes? You might need to take a relook at your nutrition intake and hydration.
Adequate hydration and optimal nutrition are necessary to enhance your exercise performance. If you’re performing moderate to high-intensity exercise at gyms Rhodes, then you need to chalk out a plan for food and hydration before, during and after your workout session.
Your hydration and food intake can make a considerable impact on your exercise performance. So, how should you plan your food intake? What should you eat before and after your fitness session at gyms Rhodes? How much water and fluid intake do you need to maintain?
We’ve curated the answers to all your questions in this write-up. Let’s take a look.
At Rhodes X Active Gym, you can get diet and hydration consultations from experienced fitness experts to keep yourself performing at your best.
What Should You Aim To Achieve Through Your Diet?
Your basic exercising diet should:
- Provide adequate nutrition to meet your body’s energy requirement during exercise
- Improve body’s adaptation rate and muscles recovery between exercise sessions
- Should include healthy nutrition sources such as lean meat, colourful fruits, leafy green vegetables, low-fat dairy items, eggs, cereals, whole grain bread, nuts and seeds, etc.
- Empower your body and drive you towards optimal body weight and fat percentage
- Include optimal provision for fluids to ensure proper hydration before, during and after your Rhodes gym fitness session.
- Promote your short and long-term health.
Nutrition For Exercise
Your body’s primary fuel sources during Rhodes gym fitness sessions are stored fats and carbohydrates. Your body has enough fat storage for extensive strenuous exercise sessions.
But your body’s carbohydrate reserves are limited. Moreover with vigorous intensive workout sessions can deplete your stored glycogen (carbs are stored in your body as glycogen)
You need to replenish your body with square nutrition before performing high-intensity workouts. Depleted muscular glycogen storage will impair your training capacity, reducing your performance while swimming, cycling or running.
Carbohydrate Intake Recommendations
Your daily carbohydrate requirements will vary depending upon the training duration, workout frequency, and exercise intensity.
Include foods rich in unrefined carbohydrates, such as cereals, whole grain bread, etc. here’s an approximate carbohydrate intake you can aim for :
- Low-intensity training for 30 mins daily : 3–5 g/kg/day
- Moderate intensity workout sessions for 60 mins daily: 5–7 g/kg/day
- Endurance training regime at gyms Rhodes for 1–3 hrs/day:6–10 g/kg/day
- Extreme endurance workout session lasting more than 4 hrs daily:8–12 g/kg/day
Protein Intake Recommendations
Your body protein requirements depend on the muscle strain you induce during your exercise session and fitness goals.
- Active people perform low to moderate exercise without any sports activity — 0.8 – 0.8–1.0 g/kg of body weight per day (e.g. 60 kg individual should consume approx. 45–60 g of protein/day).
- Individuals performing high-intensity exercise at gyms Rhodes or sports activities without endurance training (45-60 mins) – 1.0–1.2 grams per kg of the body weight daily.
- Individuals performing high-intensity endurance and strength exercises (>1 hr)– 1.2–1.7 g/kg of body weight daily.
Fluid For Exercise
Supplying your body with adequate hydration is necessary for your overall health and supporting your exercise performance levels.
Dehydration can affect your body in the following ways:
- You’ll have less blood volume for sweat formation.
- Dehydration will limit the oxygen delivery capacity to your muscles
- Your body’s ability to prevent overheating can be compromised,
All of these can have adverse effects on your performance level. So it’s essential to remain well hydrated when you start your Rhodes gyms fitness sessions and maintain a standard fluid intake while training to prevent dehydration.
How To Optimise Your Fluid Intake?
- Aim to excrete pale yellow urine throughout the day. It suggests your body is well-hydrated.
- Prevent high dehydration levels as it can degrade your performance capacity and increase the chances of heat-induced illness.
- Have different fluids for different Rhodes fitness sessions or during different times of the day depending on exercise intensity, duration, and your personal preference.
- Consider your sweat rate, exercise environment, customise your fluid plan. Experienced trainers Rhodes X Active Gym can help you strategize a hydration plan.
- Don’t over hydrate yourself as it may increase the potential of adverse effects.
Your Nutrition And Hydration Plan Before, During And After Exercise Sessions
How To Fuel Up Your Body Before Your Workout Session?
- Before you start your workout, hydrate your body with water.
- Plan a pre-workout portion including healthy carbs like cereals, whole-wheat bread, low-fat yoghurt or Greek yoghurt, brown rice, whole grain pasta, fruits, and roasted veggies.
- Avoid having healthy proteins or saturated fats as they get digested slowly.
- If you’re a morning workout person or have a time crunch before the workout, have a piece of fruit ( banana, apple, etc.).
What Should You Eat To Keep Your Body Going during The Workout?
- Take small and frequent sips of water to maintain hydration.
- You can go for branched-chain amino acids supplements (BCAAs) fluids as an intra-workout drink.
- BCAAs supply your body with essential amino acids and energy immediately. Additionally, they’ve no calories and need no digestion.
- If your Rhodes gyms fitness sessions are shorter than 1 hour, you don’t need to consume any solid food or calories.
- For workout sessions exceeding 1 hour, consume carbs amounting to 50-100 calories every 30 minutes, including raisins or bananas.
How Should You Refuel Your Body Post-Workout?
- Hydrate your body by consuming plenty of water after a workout.
- Within 20 minutes of your workout, have a protein shake. The sooner, the better. This maximises your muscular protein intake, aids in muscle recovery and growth.
- Select “Whey protein” that has low sugar contents and is high in protein concentration per gram.
- Consume food items high in lean protein (chicken salad, spinach omelette, tuna salad wholegrain bread, baked salmon with veggies, Oatmeal with nuts and seeds, hummus and pita bread, tofu salad, etc.) to enhance muscle growth and repair.
A Few More Thing To Remember Before We Bid Adieu
Your nutrition regime will vary depending on your workout plan and your body’s requirements. Consult with a fitness expert at the best gyms Rhodes to get a customised diet plan with optional food and fluid intake.
However, keep yourself hydrated to keep your muscles functioning properly and your body performing efficiently. Keep grinding! Fuel your body and enjoy remarkable health benefits.