Diet and exercise truly go hand in hand. You can lift all the weights you want, but you need the proper nutrition to build strong muscle. Likewise, even if you sweat it out on the regular, those pounds won’t really start to melt until you rework your diet. In general, to get the most out of all your hard work in the gym, your diet may need a makeover for the payoff you want. Keep reading to see how you should eat based on your workout style.
Workout Style: Yoga & Pilates
If workouts like yoga and pilates are your go-to, you’ll need meals that pack a lot in fewer calories. Although yoga and pilates are excellent strength-building workouts, you won’t be burning calories as rapidly as you might in a more intense workout. Thus, it is best to avoid meals that are too dense and harder to burn off in a yoga class. Try to eat 4-5 small meals throughout the day of about 300 calories so that you don’t feel over stuffed, but you won’t be ravenous for your next workout.
Believe it or not, you can even choose foods that aid in flexibility. Juicy fruits like grapes and oranges are high in water content and help to flush your system of waste, making movement a bit easier. You can also munch on leafy greens for a similar effect and to stop inflammation which can cause stiffness in your joints.
Workout Style: Distance Running, Walking or Biking
If your workout consists of getting in some serious miles, then your diet has to give you plenty of energy to survive and thrive through your workout. Whether you’re walking, running, or biking for hours on end, be sure to give your body a few extra calories for energy. During your off days, stick to lighter meals that include slow-digesting carbs like whole wheat pasta, brown rice, and black beans. And of course, be sure to get a healthy serving of protein to protect your muscles and bones from wear and tear caused from distance training. Look for lean proteins like chicken, tofu, and fish that won’t slow you down, but will help your body repair itself after a long workout.
And don’t forget about sodium! Especially on days when you are putting in lots of miles, you’ll need to replace the sodium lost from sweating. Most of your favorite sports drinks have a dose of sodium to help you replenish what you’ve lost. You can also munch on salty snacks like saltine crackers and pretzels during and after workout to keep your body performing best.
Workout Style: Pumping Iron
If you’re lifting weights 3 times or more a week, your diet will need to get stronger too. First and foremost, protein will be key to support your workouts. Lifters should aim to get about 80% of their body weight in grams of protein. So if you weigh 150 pounds aim to get at least 120 grams of protein on a daily basis. Sound like a lot of food? It can be! To make it easy, try to have protein at every meal. Then between meals, choose high protein snacks like protein shakes, yogurt with nuts, or egg-white muffins.
Timing of protein is another thing to think of when you’re weight training. Right after your workout (up to 30 minutes after) be sure to put some protein and carbohydrates in your system. The protein will help your body rebuild the muscles that you just broke down during the workout, and the carbs will help to refill those energy stores that will be Empty by the end of your workout.
Workout Style: High Intensity Training
High intensity workouts like bootcamps, kickboxing, and Cross Fit definitely require a diet that will keep you energized and feeling strong so you can handle the hard core workout. Since these workouts call for big bursts of energy, getting in high-energy foods beforehand is best. Try a mix of protein and fruit with a bowl of oatmeal, topped with chia seeds for protein and fruit for ready-to-burn energy. The oatmeal will give you lasting energy for the workout, while the fruit will help you with those short boosts of intensity during your class.
Finish off your high intensity workout with a healthy dose of protein to help your body recover from all the strain put on your muscles. Make an egg scramble with veggies, or just have a peanut butter and fruit smoothie to get the recovery process started.
No matter your workout style, what’s most important is to listen to your body. If you’re tired during your workouts, look at your diet throughout the day and the week. If you’re running low on veggies, fruits, and protein, you’ll likely see a dip in your performance. So eat wisely, and your body will absolutely thank you!
Sharita Jennings is a health policy attorney, ACE certified group fitness instructor and nutrition specialist. She leads fitness classes in Washington, DC and provides online coaching and tips on her site, GetFitLikeThat.com.
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