Your muscles depend on the nutrients you give them in your diet when you exercise, whether it’s cardio, strength training, or flexibility work. Providing your body with nutrients before, during, and after the recovery time between workouts can have an effect on the consistency of your workout and your fitness goals. Fueling up after an exercise session may be beneficial in some situations. Eating a balanced diet is key to maintaining healthy, strong muscles.
Getting the right amount of dietary protein is essential for strong, healthy muscles. Protein, which is the most abundant component of muscle tissue, aids in the development of new muscle fibers and the repair of tissues weakened during exercise. Including enough high-quality protein in your daily diet promotes muscle growth, which can improve your physical strength over time. Furthermore, eating protein that contains branched-chain amino acids, such as those contained in the milk protein whey, will help you heal faster so you can get back to working out.
For advice regarding your progress and nutrition, feel free to contact Desert Edge Physical Therapy. We offer a wide range of services and can help you plan your fitness journey. From manual therapy, specialized modalities, and supervised exercise, we work with you to get back your motion and your life!
So, why is lean protein so important? When you combine the amino acids in protein with weight lifting or strength exercises, your muscles are able to expand and heal. High-quality proteins are those that deliver all of the essential amino acids, which are the building blocks of protein. You can find lean proteins in meats such as beef, pork, and poultry; seafood, like fish and shellfish; and a variety of dairy products including milk, yogurt, cheese, cottage cheese, and eggs.
Carbohydrates, which can be in the form of both starches and sugars, give your muscles the energy they need to function. Eating carbohydrates before you exercise gives your body fuel to burn, and it also stores as glycogen in your muscles and liver. Your body uses this starch storage to keep your muscles working throughout your exercise. Since vigorous physical activity depletes your energy, this nutrient is also necessary after you exercise.
Replenishing glycogen during and after your workout helps you heal faster and prepare for the next workout. Taking 1 to 1.5 grams of carbohydrates per kilogram of body weight shortly after exercise will help speed up the recovery process.
Whole Grains contain fiber and are digested slowly by the body, while white flour products, such as cookies, are digested rapidly and can cause rapid spikes in blood sugar if you’re diabetic or prediabetic.
Vitamins and minerals aid in many of the body’s functions that come into play during exercise, such as energy production and muscle contraction. As a result, a lack of any of these nutrients will limit your ability to exercise as much as you’d like. For example, if your dietary iron is poor, you can become easily winded and fatigued.
Vitamin C aids in the absorption of iron, and a deficiency in this vitamin may have an indirect impact on your iron levels. Electrolytes, such as sodium, help maintain fluid balance in your cells by attracting water. A low sodium diet can trigger muscle cramps when exercising.
A great mineral, magnesium, can be found in a wide variety of foods, including, including whole grains, leafy green vegetables, almonds, cashews, pumpkin seeds, avocados, beans, salmon, and halibut. The amount you need varies depending on your age and gender, according to the National Institutes of Health.
Unsaturated fats may aid in the reduction of inflammation while also providing calories.
Although fat is the primary source of energy for aerobic exercise, we have enough stored in our bodies to keep us going for even the longest workouts. Getting enough healthy unsaturated fats, on the other hand, can help you get enough essential fatty acids and calories to keep you moving.
Healthy options include:
Vegetarians and vegans must take extra care to get enough protein in their diet. We recommend loading up on plant-based products. Meat, poultry, and fish are great sources of protein, but there many other options to eat if you are vegetarian or vegan. If you are a vegetarian who consumes dairy products or eggs, you can more easily meet your protein needs. However, if you are a vegan, be sure to consume plenty of plant-based protein sources to get all of the essential amino acids. You can combine lentils, nuts, beans, whole grains, and soy-based products to complete your protein intake.
Water is the body’s most valuable resource. When we don’t keep track of our water consumption, our bodies begin to suffer. Fatigue, dizziness, headaches, and other side effects are among them. We become dehydrated when we lose more fluid than we take in. Being dehydrated makes it difficult for the body to carry out its daily functions. Because our bodies do not have the capacity to store significant volumes of water, we need to consume adequate amounts of fluids every day. This will help keep our cells adequately hydrated.
Water makes up about 50-75 percent of the human body. Blood, bodily fluids, urine and perspiration, muscle activity, bones, and fat are all made up of water. Dehydration during training and competition can impede not only acute exercise efficiency but also recovery from previous bouts of exercise. This is especially important for athletes and clinicians because recovery is an important part of training, especially when several practice sessions or competitive activities are completed in a short amount of time.
Always remember to pay attention to your body! Your body will let you know if you are dehydrated. Stop exercising right away if you feel dizzy, tired, nauseous, or start cramping. To avoid accidents, drink some water and rest — these warning signs indicate that it’s time to rehydrate.
Staying hydrated during exercise is the most straightforward way to ensure success and preserve your health. According to studies, a loss of 2% of body weight in fluids has been shown to have negative effects on health in adults, and a loss of 1% of body weight in fluids for children has the same negative effects. Always pay close attention to your water intake while you’re exercising.
One of the most important nutrients in exercise is water. Replacing the fluids lost by sweating and rapid breathing is an essential part of staying hydrated. Hydration helps control your body temperature by preventing your heart rate from rising too fast. Your heart rate rises every time you lose a liter of fluid by sweat. If you begin to lose fluid, your core body temperature will rise dangerously. Drinking plenty of water before, during, and after exercise can help you finish your workout safely and achieve your fitness goals.
Also, keep in mind that dehydration can make you more susceptible to heat illness. Heat illness comes in a variety of forms. Be mindful of heat cramps and heat exhaustion, which are normal but not extreme. Heatstroke can be fatal if not properly managed.
Muscles need a plentifyl amount of water to function properly and stay hydrated. A person’s water requirements vary depending on his or her size and level of activity. No matter if you are sedentary or active, you should always be sure to drink plenty of water!
The heart is your most important muscle. Eating right and maintaining a healthy diet can help keep it healthy so it can pump blood throughout your body. To keep your heart healthy, reduce consumption of foods that are high in saturated and trans-fat. Eat fruit, vegetables, or salads instead of fried foods like chips and fries. Cut back on fatty meats like burgers and sausage. Do your best to avoid whole-fat dairy products such as cheese, items with refined carbohydrates like white flour, and sugary soft drinks. As much as possible, limit your intake of processed snacks, which can increase your LDL cholesterol. Instead, load up on heart-healthy choices such as whole grains, vegetables, beans, legumes, and berries. This will help you with your long-term recovery as an athlete.
Desert Edge Physical Therapy focuses on physical fitness and injury treatment as well as prevention of injuries related to sports and exercise. The goal is to help people engage in exercise safely and effectively in order to achieve their training goals. Our team of Physical Therapists is well trained in Sports Medicine and can help you get the necessary training to perform your best. Book your appointment now at Desert Edge Physical Therapy!