Do you tend to exercise on a regular basis or for longer than 60-90 minutes at a time? If you identify as a cardio or strength training lover, or if you want some tips on nutrition for those weekend adventures, this blog is for you! Current dieticians recommend choosing certain foods and fluids to help support your activity. Meeting your energy needs is important and we realize these needs may shift throughout your cycle (find out more here). Keeping up with your energy needs not only supports your body’s daily functions, but also when you’re working hard at physical performance!
When you exercise, your body uses stored energy to get you through your activity. This comes from the food you eat. Low energy intake (i.e. not eating enough to support your activity) can lead to longer recovery times, menstrual cycle dysfunction, increased fatigue, injury, and illness. Sounds a lot like PMS at times! Other areas that can be affected are reducing your body's ability to gain muscle and bone density.
Here are the top 4 tips from American and Canadian Dieticians of how to go about properly fueling for your exercise and regular physical activity:
1. Water. Water intake is important before, during, and after exercise. This is to support your overall health, and prevent dehydration from excess sweating. Try to drink at least 500mL (20 ounces) of water during your session and keep drinking water before and after! If you’re going to be out for longer than 60-90 minutes or it’s a super hot day out, think about adding some electrolytes to your drink!
2. Protein. For those who like endurance sports or strength-training, the recommended protein intake is 1.2 - 1.7 grams per kg of your body weight a day. This is necessarily to support muscle maintenance, recovery, and growth. Note that you can have higher intakes than this recommendation based on your personal needs :).
3. Fat. Fat is a source of energy and should range from around 20-35% of your total food intake. Some examples of healthy fat sources are nuts, avocados, olive oil, fish, and eggs.
4. Carbs. Carbs increase sugar levels in your blood which can help with muscle recovery and also keep you energized during those longer sessions. The recommended intake is 6-10 grams per kg of body weight, but again, this depends on your dietary preferences and activities.
That’s a lot to try and remember, and sometimes you can’t always track what you’re eating. The biggest takeaway is to find a way of eating that is sustainable for you and that supports your recovery needs from activities! These are just some tips and tricks to help guide you in finding that recipe that works for you. Remember to speak to a professional before making any significant changes to your diet or if you are doing any rigorous exercise program and want to seek out further guidance. In the meantime, keep at it in your activity!
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Science, Feminism and Love.
Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2017 Jan;49(1):222.
