Published By: Rinks

7 simple diet changes you need to follow after beginning a new exercise routine

Maximise the benefits of your new exercise routine with these simple simple diet changes to support performance and recovery.

Starting a new exercise routine is an excellent step towards better health and fitness. However, to maximise your results and support your body’s increased activity, it's crucial to make complementary changes to your diet. Here are some simple diet changes you should follow after beginning a new exercise routine. Read on!

Increase Protein Intake

Protein is essential for muscle repair and growth, especially after intense workouts. Incorporate more high-quality protein sources into your meals. Aim to consume protein-rich foods within an hour after exercising to aid muscle recovery and growth.

Stay Hydrated

Proper hydration is vital for optimal exercise performance and recovery. Water helps regulate body temperature, transport nutrients, and remove waste products. Ensure you drink plenty of water throughout the day, not just during workouts. For longer or more intense exercise sessions, consider sports drinks that replenish electrolytes lost through sweat.

Balance Carbohydrates

Eat complex carbohydrates such as whole grains, fruits, vegetables, and legumes over simple sugars. These provide a steady release of energy and help maintain blood sugar levels. Consuming carbs before and after workouts can fuel your exercise and aid recovery.

Incorporate Healthy Fats

Healthy fats are crucial for overall health and can provide sustained energy for longer workouts. Include sources of unsaturated fats in your diet, such as avocados, nuts, seeds, and olive oil. Omega-3 fatty acids found in flaxseeds are particularly beneficial for reducing inflammation and supporting cardiovascular health.

Prioritise Micronutrients

Vitamins and minerals play essential roles in energy production, muscle contraction, and overall health. Pay particular attention to calcium, iron, magnesium, and potassium, which are important for muscle function and recovery.

Time Your Meals and Snacks

Meal timing can significantly impact your energy levels and recovery. Eat a balanced meal containing protein, carbs, and healthy fats 2-3 hours before exercising. A light snack with easily digestible carbs and protein 30-60 minutes before your workout can provide an energy boost. Post-workout, aim to eat within an hour to replenish glycogen stores and support muscle repair.

Monitor Portion Sizes

While exercise increases your energy expenditure, it’s still essential to monitor your portion sizes to avoid overeating. Focus on nutrient-dense foods that provide the most nutritional value for their calorie content. Listen to your body’s hunger and fullness cues, and adjust your portion sizes according to your activity level and goals.

Starting a new exercise routine is a commendable step towards better health, but it’s only part of the equation. Complementing your physical efforts with the right dietary changes can significantly enhance your results. By following these, you’ll provide your body with the fuel it needs to perform optimally and recover efficiently. Embrace these simple diet changes to support your new exercise routine and achieve your fitness goals.