Whether you enjoy being recreationally active, are training for your next personal best, or are simply trying to keep up with energized pets and kids, properly fueling your body is an essential part of the puzzle. 

Let’s review a few nutrition basics to keep in mind when it comes to fueling up:

  • Carbohydrates are both the body’s primary and the brain’s preferred fuel source.
    • Carbs are stored in the muscles and the liver, ready to be mobilized when tissues need a boost in energy. You find carbs in foods like fruits, starchy vegetables (potatoes, peas, beans, corn), grains, and dairy.
  • Proteins are the building blocks.
    • These macronutrients act as building blocks for cells, tissues, enzymes, and hormones. They keep the body working in sync through diverse internal communication networks. Food sources of protein include meats, fish, poultry, eggs, dairy, and plant-based foods, such as beans, nuts, and seeds.
  • Fats are the energy reservoirs.
    • Fats from oils, nuts, seeds, dairy, cuts of meat, and fish provide the body with long-lasting energy stores.
    • These macronutrients work hand in hand to supply muscles with the energy and structural support needed to take on whatever activities or challenges come your way. 

Pre-workout nutrition

We know that fasted exercise is one – albeit controversial – strategy of physical activity, but we’re going to discuss other ways to fuel up for play! Personally, I would much rather be happy than hangry while I’m moving. Maybe you feel the same way.

As part of your pre-workout nutrition, focusing on fast-acting energy sources will help fuel your body with readily available energy. Think of those carbohydrate foods we mentioned above. If you pair your carbs with a small amount of protein and fat, then your muscles will be primed for activity. Even simple choices, such as an apple with peanut butter, or a frozen waffle with a hard-boiled egg, or a bean and cheese burrito will get the job done. 

And don’t forget to give yourself a little bit of time to digest before you get moving. No one likes a mid-workout side stitch! Timing your pre-workout snack to 30-60 minutes before your activity will help your stomach settle. And make sure you give yourself enough time to stretch and complete your warm-up.

Of course, the type and duration of exercise plays a role in how much and what kind of nutrition your body needs leading into a workout. For example, if you’re planning an easy afternoon walk, then you will likely have fueled enough during the day to not need a pre-workout snack to keep you energized. However, if you’re planning a full hour of swimming or yard work, then it might require some extra fuel beforehand to give you the sustained energy you need. 

If you’re on the hunt for some additional support to promote your endurance and reduce early fatigue, then look no further than Thorne’s newest supplement – Pre-Workout Elite. This supplement is designed to provide a clean and natural option for optimizing performance during training and competition.* The ingredients in Pre-Workout Elite enhance physical and mental energy production* without unpleasant side effects often associated with other pre-workout supplements. You can create your own stack by adding other ingredients such as those in Thorne’s Creatine and Beta Alanine-SR.

Post-workout nutrition

After you’ve put your muscles to the test – rest, recovery, and repair are a priority. Refueling is just as important as fueling beforehand; so let’s get a post-workout plan on track.

Going back to macronutrients – proteins and carbohydrates are the primary nutrients for replenishing your energy and providing your muscles with the building blocks needed to repair and rebuild. Whether that means an on-the-go post-workout protein shake or a home-cooked meal, aim to refuel within 30-60 minutes after being active to jumpstart the recovery process. 

You might notice an increase in appetite in the hours after a hard workout, or even throughout the day if you’re exercising consistently. This is normal! Your body is working harder to not only meet the demand of physical activity, but also begin the repair process; so don’t worry about having an extra serving at dinner or an additional midday snack.

For additional support for muscle repair and strength, consider Thorne’s Amino Complex.* This amino acid formula provides the building blocks of proteins that are essential for muscle mass, as well as  neurotransmitter support and hormone balance.*

If you’re looking to optimize muscle recovery and relaxation before bed, Thorne’s RecoveryPro® is an excellent option.* This blend contains whey protein, tryptophan, magnesium bisglycinate, and Thorne’s PharmaGABA-250 (also sold as an individual supplement). You might even notice improvements in your sleep, which is often considered a key part of a recovery strategy.*1

Other helpful hints

Don’t forget about hydration! Hydrating is an important step to build into any activity – before, during and after – to make sure you replenish the water and electrolytes you lose in sweat. Remember, the human body is about 60 percent water, and water makes up about 76 percent of total muscle mass.2

To maintain hydration and electrolyte balance, Thorne’s Catalyte® is a nice addition, especially during hot summer months or lengthy training sessions.* A combination of water as the base and Catalyte’s electrolyte-amino acid blend helps increase cellular rehydration and promotes performance and recovery.*

To maximize your body’s physical abilities, warm up and cool down with dynamic stretches that focus on flexibility and mobility. Not only will these movements help your body during exercise, but they also support everyday activities and help prevent injury. Remember, you and your body are a partnership; if you do your best to take care of it, it will take care of you!

Interested in learning more about the overall health of your body? Take Thorne’s Biological Age Health Panel and gain insights into how your bodily health and biological age is influencing your wellness and longevity.

References

  1. Bird SP. Sleep, recovery, and athletic performance: A brief review and recommendations. Strength Cond J 2013;35(5):43-47.
  2. Lorenzo I, Serra-Prat M, Yébenes JC. The role of water homeostasis in muscle function and frailty: A review. Nutrients 2019;11(8):1857. doi: 10.3390/nu11081857.