Enrich’s Guide to…Food for Movement

Getting regular movement and having an active lifestyle is one of the most important and effective tools in improving our overall wellbeing. As well as physical benefits, such as improved metabolism, immunity and sleep, exercise can boost our mood, increase our energy levels, and help us to build better habits. And when it comes to movement, getting your nutrition right is the ultimate workout partner. From fuelling your best performance, reducing the risk of injury, or maximising recovery time, the food we eat has a crucial role to play. Of course, this will vary depending on your amount and intensity of activity, but there are some guiding principles that can really make a difference to how we move. This month at Enrich, we are exploring all things movement, including how much protein you really need to be eating.

The big question - how much should I be moving, and how much should I be eating?

The most important exercise to do is the one we can do consistently and sustainably. 20 minutes a day is preferable to 60 minutes once a week, or an intense 6-week program that we can’t wait to finish. If we can shift our thinking to creating an ‘active lifestyle’, it can really help to boost overall movement levels throughout the day. Getting out in nature for walks, a short stretch session halfway through the working day, or putting on a workout video are all great ways to get moving throughout the day. For good health, we want to be aiming for around 30 minutes of moderate physical activity, 5 days a week. We also should try to include strengthening activities that work all of our major muscle groups.

The best thing we can do to support ourselves when engaging in regular movement is consuming a well-balanced diet overall. A diet rich in wholegrains and quality proteins forms a strong foundation for any movement habit. We need to make sure that we are eating enough, from all food groups, to support what we are asking our bodies to do. Furthermore, our muscles do not grow from consuming protein alone, but from our overall energy consumption. So if you want to see any results from hard work in the gym, make sure you are eating enough!

So, let’s talk some specifics when it comes to food for movement!

Before exercising:

Try to eat a meal which contains carbohydrates around 2 hours before exercise. Preferably this would include wholegrain carbohydrates, as they can provide a slower, sustained release of energy. Even if you prefer to workout first thing in the morning, you will be setting yourself up for success by fuelling your body. If it’s hard to stomach a full meal, considering trying a fruit smoothie with oats, which can be easier to digest. This is important as your body breaks down carbohydrates to use as its main source of energy. If the sugar is not needed immediately, it can be stored in the liver and muscles as glycogen and released into the bloodstream during exercise to fuel your muscle tissues. When you don’t eat enough carbohydrates, your body’s ability to exercise may be impacted as you do not have sufficient energy stores.

If you know some foods are likely to upset your stomach (such as very acidic or spicy foods), consider leaving them out of your pre-workout meal. Also, try to limit the amount of saturated fats and protein in the hours before your exercise. A meal that is high in protein, fats or even high amounts of fibre can be harder for your body to digest. This can of course change depending on your personal preferences, but for most people a carbohydrate-rich meal is easier on the digestive system.

After exercising:

The first thing to do is replenish those hydration levels! You will most likely have lost fluid during exercise, and it is important to rehydrate as soon as you can. Plain water is the best way to restore hydration.

After your workout, your body will need to replenish its glycogen stores and rebuild muscles. This is particularly important with high-intensity exercise, as this is quite demanding on your energy stores. To help your body restore glycogen and enhance muscle protein synthesis, try to consume a meal which contains both carbohydrates and protein, ideally within two hours of exercising.

Protein is used in the body for the growth and repair of muscles, so it is of course important when considering nutrition for exercise. However, it is not necessary to consume huge amounts of protein to get the benefits. Including around 15-25g of high-quality protein at each meal has been shown to be sufficient to maximise muscle growth and repair, with any excess being broken down in the body for energy. Although the use of protein powders has become increasingly popular for muscle building, it is generally unnecessary as most active people can easily meet the body’s protein needs  from a healthy, varied diet. Good choices of high quality, lean protein foods (such as chicken, fish, tofu or yoghurt) can be incorporated into meals and snacks throughout the day.

Do I need to take any supplements?

This is one of the most-asked questions when it comes to food and exercise, as there is a wealth of options available. However, it is always best to follow a ‘food first’ policy when it comes to nutrition for movement. Supplements should only be used to correct deficiencies or make small improvements in athletic performance and cannot make up for the benefits of consuming well-balanced, regular meals. For most people who are active, all of the energy and nutrients the body needs can be achieved from a regular diet.