The Role of Nutrition in Your Fitness Regime

Reaching max athletic performance isn’t just about what you do in the gym. Exercise and nutrition go hand in hand, each supporting the other – but figuring out which fitness meals can properly support and fuel your body for training isn’t always easy. That’s because just like exercise, nutrition is different for everyone – even if there are some universal guiding principles. One of the reasons FS8 is so beneficial is the individual approach we give to training, and that same ideology also applies to fitness meals.  

Prep for your workout by reading up on what to know before your first pilates class and get the most out of your routine by exploring expert advice on nutrition in fitness.  

How does nutrition affect exercise?

Popular exercise and wellness trends often highlight the importance of a holistic approach to fitness, and it makes sense. While physical activity is important for health, it doesn’t exist in a vacuum. Proper nutrition is a key element of exercise, being the fuel that gives us the energy we need to work out.   

Wholefoods – plant and animal foods which are minimally processed, naturally occurring and rich in nutrients, minerals, and vitamins – do the most to fuel us support overall wellbeing. While the right food for exercise varies for everyone, some foundational principles remain the same: carbs, fats, protein, and hydration. Whether it’s a high intensity workout or a recovery focussed session, hydration should always be a priority. 

The importance of nutrition in fitness  

It’s important to remember that there is no one size fits all approach when it comes to nutrition in fitness. Optimal fitness meals differ for everyone, because a range of factors come into play – including physical traits like gender, body type, and hormone levels. External elements also influence suitable food for exercise, like training style, individual fitness goals, and above all – what helps you feel good. Generally, there’s 4 key things to consider when planning food for exercise: 

• Foods will help fuel your body for training.
• Replenishing foods that support recovery post workout. 
• Creating a fitness meal plan to help sustain your goals.
• Indulging sometimes but knowing what foods to mostly leave out.
• Read on to explore these elements a little deeper.  

What should you eat before a workout?  

When you book a workout class you’ll want to get the most out of it, so it’s important to consider the kinds of foods to eat beforehand that will help deliver the most benefits. Similarly, there are certain foods that (while necessary in a whole and healthy diet) aren’t ideal in the hours before a workout. High fibre and high fat foods should be a part of most fitness meal plans but consuming them before exercise can compromise the quality of a workout. Instead, opt for a pre workout meal pairing of protein and carbs – a good rule of thumb is to fuel up 1-3 hours before training. If eating within an hour of training, choose a lighter option to digest food. 

• 3-hours pre workout: lean protein with rice and vegetables 

• 2-hours pre workout: overnight oats or a smoothie  

• 1-hour pre workout: protein bar or greek yoghurt  

What should you eat after exercising?  

During exercise the body experiences stress – but that’s not a bad thing. This can be seen during weight or strength training. As a result, tiny microtears can occur that the body works to repair later so muscles can grow bigger. On the other hand, cardio training aims to increase cardiovascular endurance, but it also depletes energy stores which need to be replenished later. Post workout, the body goes through a rebuilding and repairing phase – the foods you eat at this stage can help that process along. Carbs, protein, and fat are ideal elements of a post fitness meal, some options include: 

• Example 1: vegetable omelette with bread on side 

• Example 2: whole-grain sandwich with turkey 

• Example 3: vegetables, tofu and quinoa  

What foods to include in a fitness plan? 

If you typically feel good during exercise without paying much mind to the foods you eat, it’s fair to wonder how does good nutrition relate to exercise? Well, properly nourishing your body with balanced meals is one of the best things you can do to enhance athletic performance, as well as general wellbeing – and you may be shocked by the difference in how you feel. A meal plan consisting of mainly wholefoods is ideal because they contain nutrients, minerals, and vitamins that the body needs.  

• Fruits and vegetables provide minerals, vitamins, antioxidants, and sugar. 

• Iron rich foods, like dark leafy greens, red meat, tuna, and some seeds. 

• Protein rich foods, like chicken, turkey, fish, tofu, and black beans. 

• Starchy vegetables like sweet potato, corn, green peas, and pumpkin. 

• Beans and legumes, like chickpeas, lentils, and kidney beans.  

• Healthy fats like avocado, salmon, dairy, and some nuts. 

• Wholegrains like quinoa, oats, and rice. 

• Good cholesterol sources, like eggs, cheese, shellfish, and organ meat. 

This is not an exhaustive list, and the best fitness meals should always be tailored to your body and its needs. We always suggest referring to a healthcare professional for personalised advice. 

Which foods should you avoid in a fitness plan?  

There is nothing wrong with treats – in fact it wouldn’t be a full life without little joys like dessert, restaurant dates, or cocktails with friends. There are some foods that are best to avoid on a regular basis if you want to enhance athletic performance and develop healthy habits around food for exercise. With that said, it’s important not to place unhealthy pressure on yourself – the occasional indulgence is more than okay, and it can be good for mental and emotional health to have a treat. The key is balance, so while the following foods aren’t fitness enhancing, give yourself permission to indulge sometimes. 

• Artificial sugar, like in energy drinks, soft drinks, and packaged sweets. 

• Added sugar, like in cakes, cookies, ice creams, and other desserts.  

• Salty foods like chips, processed meats, and processed snack foods. 

• Greasy foods, often from fast food restaurants, like pizza, deep-fried foods, and burgers. 

• Alcoholic drinks and highly caffeinated beverages.