4 Tips to Fuel Your Workouts and Workday

May 28, 2021 | Blog

Can we add a catchy little intro here… 

As a dietitian, I like to view nutrition as additive, or a way to improve other areas of your life. Paying attention to how your health and nutrition habits increase performance, energy, and productivity during your workday and workouts is a key for sustainability. With clients, I love to shift the focus to “fueling”, which by definition means to give energy or power. This allows you to think about nutrition as expanding your life instead of working from scarcity, which unfortunately is a common problem in the nutrition and health industry. Here are 5 tips to use nutrition as a tool to get more out of your workouts and workday:

Hydrate Hydrate Hydrate.

This is generally the first goal I work on with clients, and for good reason. Water is essential for life, but a heightened focus on water is essential for energy and fueling. I’d encourage you to start paying attention to how your water intake impacts your energy, cognitive function, strength, and endurance. Water is essential for delivering all of your nutrients to your cells and removing what your body doesn’t need, therefore a crucial part of a nutrition plan. General recommendations are half your body weight in ounces, but more specific recommendations are made based on workouts and certain medical conditions.

Don’t be afraid of carbs.

It is important to look a little closer into your carb intake, especially around workouts (when they are best utilized). Carbohydrates are essential for brain function, fueling workouts, and replacing your backup energy stores. I always encourage my clients to think outside of the box of traditional carbohydrates with fruit, potatoes, squash, beans, lentils, and oats.

Fat can be your friend.

Contrary to popular belief, we need fat for our overall health, energy, and performance. 70% of our brain is fat, therefore fat intake is essential for cognitive functioning. Focusing on the right fats can help immediately with memory and concentration during your day. Fat is also a source of energy during workouts, especially lower intensity workouts. Look into fat sources such as avocado, nuts, fish, olive oil, flax seeds, and chia seeds.

Have consistent protein intake throughout the day.

While amount of protein varies from person to person, it’s important to look into consistent protein intake throughout the day. This can help reduce brain fog related to blood sugar swings during your workday and help maintain and build muscle from workouts. Sources can be animal or plant based including fish, beef, poultry, egg, beans, lentils, and tofu.

Final Thoughts

Macronutrients are the nutrients that provide us energy, therefore crucial for fueling cognitive and physical energy. Water plays a major role in helping to deliver these nutrients (as well as micronutrients), so also a key player. Connecting the dots between your habits and your energy is a beneficial forward-thinking approach to a sustainable nutrition plan.

about the author

Say 👋 to Ashley!

Ashley Conner is a Denver native, with a lifelong passion for travel, cooking, snowboarding, music, and storytelling. What started as an interest in poetry has blossomed into blogging about causes she cares about, like the one in this post! New to the STRENGTH IN THE CITY team, expect to see more amazing content from her in the near future! 

When she’s not authoring content about health and wellness, you can find her on the mountains snowboarding the day away… If you can catch her!

To follow Ashley’s adventures, cooking, and life in Denver check out @AshleyyConner on Instagram.