This post was written by guest contributor, Ricci-Lee Hotz, MS, RDN, LD. To learn more about the author and A Taste of Health, visit https://dancesportdietitian.com.
Fueling our body is important for everyone, but those with an active lifestyle need to pay special attention to their nutritional needs in order to support optimal performance and recovery. When living an active lifestyle, our body needs additional fuel to support the activity we are doing, while requiring balanced intake to ensure we are supporting our body in an appropriate way. In this post, we are going to discuss 3 main tips to consider when fueling your body while living an active lifestyle.
Balance your meals
All food groups play a crucial role in our body’s ability to function at its best. At each meal, I recommend including a carbohydrate source (a starch such as rice, quinoa, potatoes, whole grain bread; fruit; or starchy vegetables such as corn, peas, carrots, and squash), a protein source (lean meat or plant-based proteins), and a healthy fat source (olive oil, avocado, nuts, seeds), as well as non-starchy vegetables (broccoli, peppers, spinach, asparagus, etc.). By balancing our meals, we provide a source of immediate energy for our body from our carbohydrates; a source of fuel to support all of our body systems, immunity, and muscle recovery from protein; a source of support for lining our nerve endings, brain health, and long-term energy from healthy fats; and fiber for appropriate digestion and a range of micronutrients for our immune health and overall longevity from our veggies. When combining these food groups together, in addition to getting all we need in our body, it helps support satiation to avoid the physical need for extra snacking while helping stabilize blood sugar from meal to meal. For dedicated snacks, I recommend including a carbohydrate/fruit source with a protein source to support optimal performance and function. Note, portion sizes will vary depending on individual needs, activity level, and any weight management goals.
Meal timing
While these recommendations can also vary from individual to individual, for the average active individual, I recommend consuming a meal or snack every 3-5 hours. This will support satiation, minimize feeling ravenously hungry at any one point, while not over-fueling (please note that for high-level athletes, these eating times may need to be closer together in certain circumstances, or for prolonged physical activity lasting multiple hours at a time). In regard to eating in relationship to physical activity, I recommend having a meal 1-2 hours before your activity or a snack 1/2 to 1 hour before your activity, and for recovery, eating your next meal or snack within 1/2 to 1 hour after training. This timing will provide you the best energy for your activity without feeling weighed down, and post-activity will help promote optimal recovery. If you are eating before a workout, it is recommended to minimize veggies or high-fiber foods as these elements are difficult to digest and, while good for gut health, can make us feel non-optimal while we are in the midst of our activity.
Hydration
Staying hydrated is crucial to support all of our body systems and to help prevent headaches, dizziness, constipation, and other undesirable side effects. At a baseline, it is recommended to consume at least 64 oz of water per day (8 small glasses) and to add additional fluid if living in hot climates or engaging in moderate to intense physical activity. If you tend to sweat when you are physically active, using an electrolyte supplementation such as Liquid IV, LMNT, Pirq, etc., is important to help replace elements that we lose in sweat and to help keep our fluid levels appropriately balanced to promote proper hydration.
Personalized Support For Your Active Lifestyle
These tips are a great starting point to help ensure you are fueling your body appropriately for an active lifestyle. It is important to note that everyone has individual needs, so if you feel you need additional guidance or support to help reach your goals, it is important to work with a registered/licensed dietitian to gain evidence-based support that is individualized to you so you can feel and perform at your best. As a registered dietitian, you can visit my website at https://dancesportdietitian.com to find more nutrition-focused blog posts and to schedule an individual nutrition consult.
Disclaimer: The information provided in this blog post is for educational purposes only and is not intended to serve as medical advice. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine. Individual nutrition needs may vary.
