Nutrition for Fuelling & Recovering from Exercise
July 2020
By Naturopath: Jocelyn Carter @Vim Vigour Vivacity
Nutritional Needs During Exercise
There are 3 Main Aspects to Fitness Nutrition:
1. Fuelling your body pre-exercise
2. Eating and drinking during exercise
3. Nutrition for recovery
Fuelling your body pre-exercise
You need to have sufficient nutrition to fuel and hydrate your body and brain for your exercise session. Insufficient fuel can lead to fatigue during your exercise session.
It’s worth noting that everyone is different in what they need to eat and/or drink prior to exercise. Some people like to exercise on an empty stomach, others like to eat something beforehand. What you eat and drink will also depend on the intensity and length of your exercise session.
Generally, the average person does not need special supplements or meals prior to training. You do need to be hydrated.
If you are exercising for a specific purpose (e.g a competition) then you may have different pre-exercise nutritional needs to the average person.
Eating and drinking during exercise
Generally, most people don’t need to eat during an exercise session. A basic rule to follow is that if you exercise less than 60 minutes you will not need more fuel in the form of food. You will need to stay hydrated – how much you drink will depend on the intensity of your exercise and how much you sweat.
Most people only need water when they exercise, particularly if you exercise for less than 60 minutes and don’t sweat excessively. Sports drinks are only of benefit to people who exercise intensely for longer than 60 minutes and sweat a lot. Many sports drinks are high in sugar and add unnecessary calories.
Nutrition for recovery
For most people recovery nutrition will come from a well-balanced diet. There is not always the need to eat special foods or have a protein shake after exercise.
Rehydration and replacing lost electrolytes is important. Electrolyte solutions (the ones you might have if you are sick) are often all you need.
Remember, just because you have exercised doesn’t mean you need to eat a high calorie meal. Think about what you eat after exercising.
For more information on your nutritional needs pre and post exercise make an appointment to see me. You can book online at the Entire Physio website.
Jocelyn Carter
Accredited and Registered Naturopath, Nutritionist and Herbalist
About Jocelyn:
I am an accredited and registered herbalist, nutritionist and naturopath, and have been providing safe and effective health care to the Canberra Region since 1999.
I am a published author – 3 research papers published in professional journals, 2 articles in Canberra en Francais, and presenter on a range of health topics
Jocelyn started her journey to being a healthcare professional as a massage therapist, added aromatherapy and essential oils (aromatic medicine), and then herbal medicine and functional nutrition. After 10 years of part-time study she had completed tertiary level studies at a private College and Charles Sturt University. 1 Bachelor Degree and 3 Advanced Diplomas later Jocelyn attained qualifications in Western Herbal Medicine, Naturopathy and Functional Nutrition.
I have the expertise and knowledge to provide the professional advice and support on a range of chronic health conditions and health concerns. I have an interest in helping people use nutritional supplements to support their fitness training and recovery needs.
I treat each patient as an individual with a complex interaction of physical and lifestyle factors affecting health and wellbeing. I then prescribe and dispense appropriate herbs and/or nutritional supplements to support your training needs. Supplements I prescribe and dispense have been manufactured under Australian Government Guidelines, are in line with up-to-date science, and will achieve clinical outcomes.
Jocelyn Carter
Accredited and Registered Naturopath, Nutritionist and Herbalist