The way you eat affects how your body feels during physical activity, how well you recover afterwards, and how your body adapts over time. Image Credit: RHN Team Picture Bank

Why is Nutrition Important?

Nutrition plays a crucial role in supporting physical activity by providing the necessary energy and nutrients for muscle repair, growth, and overall performance.

With proper nutrition, it can be easier to reach your desired goals with physical activity and ensure the long-term sustainability of your plan. The following highlights essential nutrients needed to achieve maximum health benefits and results.

What are the three main Macronutrients?

Carbohydrates, proteins, and fats are the three main macronutrients necessary for proper human functioning. Each nutrient plays a specific role in supporting physical activity.

• Carbohydrates – 4 calories per gram
• Proteins – 4 calories per gram
• Fats – 9 calories per gram

Protein

Protein is a key nutrient for physical activity because it plays a vital role in muscle repair and growth. During exercise, especially strength building exercises, muscle fibers experience stress and break down. The body then uses protein to repair these fibers, leading to muscle growth. This process of damage and repair allows muscles to become bigger and stronger as they adapt to the demands placed on them.

While strength training, it is recommended to consume about 0.5 to 0.8 grams of protein per pound of body weight each day. This amount may vary based on your activity level and fitness goals and more protein may be needed with greater quantity and intensity of strength training activities. Adequate protein intake ensures your body has the necessary building blocks to repair and grow muscle fibers. Healthy sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, tofu, and protein supplements like whey or pea protein powder. Since proteins make up 80% of skeletal muscle, increasing your protein intake can support greater muscle gains during any type of physical activity.

Amino Acids

When shopping for protein powders, you may see the term “amino acids” on labels. Amino acids are essential compounds that serve as the building blocks of protein. They are important for muscle growth, immune system support, and the production of enzymes and proteins. Amino acids are classified into two groups: essential and non-essential. Essential amino acids cannot be made by the body and must be obtained through the diet, while non-essential amino acids can be produced by the body. There are twenty different amino acids that help the body grow and function properly, but only nine are considered essential.

A complete protein source contains all nine essential amino acids, whereas an incomplete protein lacks one or more of them. You can combine plant-based protein sources to create a more complete protein. For example, eating brown rice with beans or whole wheat toast with peanut butter can provide a full amino acid profile.

Complete Protein:

• Poultry
• Beef
• Eggs
• Tofu
• Edamame

Incomplete Protein:

• Legumes
• Nuts
• Seeds
• Whole Grains
• Vegetables   

Protein Powder

Protein powders are among the most common nutritional products marketed for physical activity. These powders, derived from sources like dairy (whey) or plant-based ingredients (pea or soy), allow individuals to consume a higher amount of protein without needing to eat large quantities of solid food.

Protein powders can help you meet your protein goals for building strength. They provide a convenient way to increase protein intake without excessive consumption of meals that may be high in lactose, sodium, fats, and sugars. However, many protein powders contain added sugars, which can increase your overall calorie intake. When choosing a protein powder, consider how it fits into your overall health goal. For those who are lactose intolerant or vegan, plant-based powders may be a better option. Protein powders can also be added to recipes, such as pancakes or oatmeal, to boost protein levels and create a more balanced meal, especially since these foods are generally higher in carbohydrates.

There are various types of protein powders available. Whey protein is made from whey, a liquid byproduct of cheese production. This powder is a complete protein, containing all nine essential amino acids needed for strength training. Plant-based protein powders are made by grinding plant sources, such as peas or soybeans, into a fine powder, similar to flour. Depending on the source, these powders may or may not provide a complete protein profile.

It is important to note that protein powders typically contain only protein, so your diet should still include a variety of nutrients from fruits, vegetables, whole grains, fats, and carbohydrates. Therefore, protein powders should be viewed as supplements to your meals, rather than meal replacements.

Carbohydrates

Carbohydrates are the body’s primary source of energy, providing the fuel needed for workouts. They are made up of sugars, like glucose. When you consume carbohydrates, they are broken down during digestion and either used immediately for energy or converted into glycogen, which is stored in our liver and muscles and serves as a key energy source. Complex carbohydrates, such as whole grains, vegetables, and legumes, release energy gradually, supporting sustained activity, and simple carbohydrates can help give you an extra energy boost before a workout.

Without adequate carbohydrate intake, the body will not have the available energy needed to exercise with optimal performance and will instead leave you feeling sluggish and make the workout feel harder. Proper timing of carbohydrate intake can especially enhance performance and recovery, which will be discussed in more detail later. It is recommended to have 45-65% of calories per day come from carbohydrates. Specifically complex carbohydrates, like whole-grain, fiber-rich foods, are great sources to incorporate as a part of a balanced plate. Limiting starchy foods, like potatoes, green peas, lima beans and rice can help with blood sugar regulation. More fiber-rich foods, like broccoli or whole-grain bread or pasta, also help with satiety so you feel full longer and regulate blood sugar better throughout the day.

Simple vs. Complex Carbohydrates

Simple carbohydrates, also known as monosaccharides and disaccharides, are the simplest form of carbohydrates. Examples include some fruits, table sugar, desserts, white bread, and many processed foods. As the sugar in the blood rises due to the consumption of foods with simple carbohydrates, insulin is produced by the pancreas to balance those high levels. Insulin is a hormone that signals for cells to increase uptake of the sugar and remove it from the blood. Since these sugars are readily available, they provide quick bursts of energy. Simple carbohydrates are easily digestible once consumed, which often leads to rapid spikes in blood sugar levels. Due to this, these are better eaten in moderation or to be paired with a lean protein source to lessen their blood sugar effect.

Simple carbs are best eaten before high-intensity, short duration physical activities, such as sprints, high intensity training (or HIT workouts), or high intensity strength training sessions. Mid-workout, simple carbs can also be beneficial if the activity is lasting longer than 60 minutes to quickly replenish energy stores. After exercise, consuming simple carbs soon can also help restore muscle and liver glycogen stores helping you recover more quickly.

Complex carbohydrates, or polysaccharides, are larger molecules that take longer to digest, providing long-lasting energy. They also contain beneficial nutrients like fiber, vitamins, and minerals. Examples include brown rice, oats, beans, and potatoes. Consuming complex carbohydrates before a workout can enhance performance by providing sustained energy. For instance, brown rice is preferable to white rice because it is made up of complex carbohydrates that offer greater nutritional benefits and longer-lasting energy. It has a higher fiber content, which allows it is to be more satiating and helps individuals to feel full longer. Complex carbohydrates also tend to be less processed, which allows for them to contain more vitamins and minerals.

Complex carbs are best incorporated into your overall healthy eating plan and can be beneficial if eaten 2-3 hours before long or endurance-based activities such as running, cycling, swimming, or anything lasting longer than 60 minutes. After exercise, continuing to incorporate complex carbs in your meals and snacks will help maintain glycogen stores and help your body recover and feel replenished.

Healthy Fats

Fat intake is essential for the body to absorb vitamins and maintain hormonal balance. Consuming healthy fats aids in the breakdown of fat-soluble vitamins and can help raise hormone levels that influence muscle growth, such as growth hormone, which stimulates the production of amino acids to aid in muscle building and repair. Healthy fats also work in the production of leptin, a hormone that regulates your appetite. Increased leptin production helps the brain signal to the body a feeling of fullness and satiety. Good sources of healthy fats include seeds, salmon, avocado, and some vegetable oils. These healthy fats can also increase levels of HDL, the “good” cholesterol. While our main source of energy during physical activity comes from carbohydrates, fats can help provide us with needed energy. This usually only occurs during prolonged endurance events lasting more than one 1-2 hours.

The average individual needs 20-35% of their calories to come from fat (primarily healthy fats) to support proper functioning. Examples of how many grams of total fat this would equal for someone consuming 1,500, 2000, and 2,500 calories per day are provided below:

Grams Needed:

• 1,500 calories: 33-58 grams of fat per day
• 2,000 calories: 44-78 grams of fat per day
• 2,500 calories: 56-97 grams of fat per day

 

Hydration

Adequate fluid intake is crucial during any physical activity. Drinking water not only replaces fluids lost through sweat but also helps deliver nutrients to your cells, providing energy. Additionally, staying hydrated during exercise lubricates joints and helps regulate body temperature. It is important to hydrate during every season. In the summer, sweat, warm body temperature, and exhaustion can be signs to take a break and drink some water. However, it can be difficult to recognize signs of dehydration in the winter. Sweat is less prominent in cold temperatures and thinking about drinking water can easily be forgotten. The air in the winter weather also pulls out a lot of water, so breathing in and out can remove fluid from the body and lead to dehydration.   Adding lemon and ginger to warm water is a great way to have a warm drink that feels good in the cold weather but also helps to stay hydrated.

 

Sports and Energy Drinks

After a challenging workout, it is important to replenish your body with the necessary nutrients. While many sports drinks are marketed for hydration and replenishment, they are not always the healthiest option. If you choose to drink a sports beverage, be aware that they often contain high levels of sugar, which can add extra calories and cause blood sugar spikes, particularly for those with diabetes. For exercise lasting less than an hour, water is generally the recommended choice.

Sports drinks and energy drinks are different products both aimed at athletes or active individuals. Most energy drinks are not regulated by the FDA and can be high in added sugars and caffeine. Healthier alternatives for boosting energy include black or green teas and coffee, or you might opt for healthy snacks.

Supplements

Pre-workout supplements, often sold as powders to be mixed with water, are another popular product. These supplements are designed to increase energy levels before workouts. While caffeine is generally safe in moderation, some pre-workout brands contain very high amounts of caffeine per serving. It’s advisable to check the label to ensure that the pre-workout contains a safe level of caffeine—typically 200 mg or less is recommended—keeping in mind any additional caffeine sources you may consume throughout the day.

Electrolytes

By incorporating a diet with a variety of fruits and vegetables, most individuals will get enough electrolytes through the foods in their diet. For light to moderate activity, extra electrolytes may not be necessary; and water and healthier snacks may be enough to refuel and hydrate.  Eating foods with moderate amounts of sodium, potassium, magnesium and chloride can incorporate electrolytes back into the body and replenish what is lost through sweat.

Timing and Distribution

Consistently spacing out meals throughout the day is important for maintaining stable blood sugar and energy levels, especially as exercise burns calories. Each meal should include a balance of protein, carbohydrates, and healthy fats. Proper meal timing, aligned with your activity plan, can enhance performance during workouts.

Aim to eat a balanced meal 3-4 hours before exercising, focusing on complex carbohydrates, lean protein, and healthy fats. Consuming an additional source of complex carbohydrates two hours prior to your workout can provide extra energy if it has been a while since your last meal. Additionally, eating a simple carbohydrate source right before exercising can help boost energy levels, as these carbohydrates digest quickly.

After your workout, a meal rich in protein will support muscle growth and repair, while carbohydrates will help replenish energy stores, promoting recovery. Use these guidelines to effectively plan your meals and snacks to maximize your strength-training workouts and recovery.

Healthy and Balanced Pre-Workout Snacks

Carbohydrates: 30-60 grams of carbohydrates in pre-workout meals and 15-20 grams in pre-workout snacks can provide the energy needed for your workout. Good sources of healthy carbohydrates for your pre-workout snacks would include fruits and whole grains like toast or granola. Incorporating vegetables into a pre-workout snack would not be advised as vegetables typically contain higher levels of fiber which would impact.

Fruit	Portion	Grams of Carbs
Banana	1 medium banana	27 grams
Apple	1 medium apple	25 grams
Berries	1 cup of blueberries	21 grams
Orange	1 medium orange	15 grams
Grapes	¾ cup	23 grams
Watermelon	2 cups	21 grams
Whole Grains	Portion	Grams of Carbs
Oats	1 cup cooked	27 grams
Brown rice	1 cup cooked	45 grams
Quinoa	1 cup cooked	39 grams
Whole grain bread	2 slices	30-40 grams

Protein: Aim for around 15-20 grams of protein for snacks. Healthy options proteins can include Greek yogurt, a protein shake, eggs, or other plant sources like chickpeas or peanut butter.

Animal Sources	Portion	Grams of Protein
Chicken Breast	¾ oz cooked	25-30 grams
Turkey Breast	¾ ounces cooked	25 grams
Eggs	about 3 large eggs	18 grams
Greek Yogurt	1 cup	20 grams
Cottage Cheese	1 cup low-fat	25 grams
Plant-Based Sources	Portion	Grams of Protein
Tofu	3-4 ounces
Lentils	3 ounces	20 grams
Chickpeas	1 cup cooked	15 grams
Peanut Butter	3 tablespoons	12-15 grams

Healthy fats: It is often recommended to focus on the type of fat consumed. Try to incorporate more unsaturated fats, like avocado, olive oil, walnuts, and fatty fish, and limit consumption of saturated fat, like margarine, canola oil, and palm oil.

Healthy Fats	Portion	Grams of Fat (Unsaturated)
Avocado	2 tablespoons	5 grams
Extra virgin olive oil	1 teaspoon	5 grams
Salmon	3 ounces	7 grams
Tuna	3 ounces	3 grams
Edamame	½ cup	8 grams
Tofu	1 ½ cups	15 grams

To create a balanced and nutritious post-workout snack, aim to include these three main macronutrients. Below is a list of post-workout snacks and light meals that include these essential nutrients to fuel and strengthen your body in recovery. 

• Low-fat Greek yogurt with berries & granola
• Whole grain toast with nut butter & ½ of a sliced banana 
• Sliced turkey sandwich on whole grain bread with a side of carrots & hummus
• Fruit smoothie using your choice of fruit & low-fat milk
• Whole-grain bagel topped with hummus, 1 sliced hard-boiled egg, & everything bagel seasoning
• Scrambled eggs with a piece of whole grain toast and a side of orange slices
• Avocado toast using 1 slice of whole grain toast topped with ½ avocado and sprinkled with everything bagel seasoning or salt/pepper
  • Add a scrambled or poached egg to include extra protein

Conclusion

In conclusion, nutrition is essential in supporting physical activity. Adequate nutrients ensure your muscles have enough energy to grow and repair. Meal planning, hydration, and consistent well-balanced meals can help you reach maximum health and desired results. Pay attention to your body’s needs and responses to different foods. Adjust mealtimes as necessary according to your own hunger, energy levels, and workouts. Every individual’s needs can look different, so do not be afraid to consult a healthcare professional for more personalized guidance.

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Author:

• Camden Bryan, Rural Health and Nutrition, Statewide
• Ellie Lane, Extension Associate, Rural Health and Nutrition

Reviewed by:

• Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences
• Michelle Altman, Extension Associate, Rural Health and Nutrition