It is already a known fact that exercising is important to become healthy and have a longer life span. Research proves that exercising regularly can lower chances of premature death by 30%. Many also know that to be truly healthy, you need to have a proper diet. Nutrition and exercise go hand in hand, and for those who regularly exercise, the importance of workout nutrition cannot be emphasized enough.

Proper nutrition is fueling up your body by eating the right food and drinking the right fluids, in the right amounts at the right times before, during, and after workouts. When done correctly, it can optimize the impact of your exercise routine. There are proper pre- and post-workout nutrition diets that you can follow, and here are some of the reasons why you should integrate them into your fitness plan. 

Pre-Workout Nutrition

Not eating or fueling up before you exercise means that you won’t have enough energy for the workout. Experts say that a proper pre-workout meal will supply your body with everything you need for peak performance, and it prevents you from feeling tired easily. It also helps reduce protein or muscle breakdown, meaning you are able to maintain your muscle gains and keep growing after the workout.

If you have no idea on what to eat before exercising, getting the proper nutrition advice is a must, especially if you have a pre-existing condition or if you want to meet certain fitness goals. You just need to make sure to fuel up around two hours before the workout for optimum results, and choose energy-boosting food such as sliced apples with peanut butter and raisins or some rice and chick peas for your pre-workout meal.

Knowing your body and what works best for you will come with time and experience. Some people may also find that they prefer to eat more or less at certain times, and finding this out is highly beneficial in structuring a good nutrition plan. 

Fueling During a Workout

Fueling during your workout can also prove to be important, and so is staying hydrated. Small, frequent sips of water during exercise will replace the fluids you lose when you sweat. This will reduce the risk of heat stress, maintain normal body function, and maintain performance levels.

Experts note that you don’t need to eat during an hour-long or short workout session. But for longer, high-intensity vigorous workouts, it’s recommended to take small breaks (every half hour or so) and eat 50-100 calories of carbohydrates, such as low-fat yogurt, raisins, or a banana. This is mainly to keep up your strength for the rest of your workout routine and avoid fatigue. 

Post-Workout Nutrition

Exercise is a significant physiological stressor, and the common mild symptoms you experience because of this “stress” include muscle soreness, the need for extra sleep, and an increased appetite. Also, as all types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. And this is why a proper post-workout meal or diet is very important in order to provide the muscle with the raw materials it needs, namely protein and carbohydrates.

Post-workout nutrition ensures that your workout efforts do not go to waste and that you easily achieve results. Some of the best foods to eat after exercise include yogurt and fruit, a protein-packed recovery shake, beans, lentils, chickpeas or even tofu with rice or sweet potatoes for example. 

Exercising and having a balanced diet are important to keep healthy. However, if you want to optimize your workout efforts, having the proper nutrition before, during, and after a workout is a must and a great starting point in formulating an effective meal plan.

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That’s why it’s so important to design a solid plan of action when wanting to get fit, to keep you on track.

But, designing a training plan is more than just writing down what you want or need to do. It’s all about finding the proper methods for achieving your goals, which should be a part of your design. 

If you’ve been trying without luck to get in shape, this post is just for you. Keep reading for a quick guide to creating an all round training plan that will actually work.

How to Design Your Training Plan

Before we get started, have a look at some of these examples of lesson plan templates to get an idea of what designing a plan looks like. It’s the same concept, just a different approach. Regardless, you need to accept that adhering to a successful plan will require sacrifice, hard work, and discipline. As long as you’re on board with that, let’s get started!

1. Assess Your current self

The first step in designing your workout plan is to weigh yourself or to assess where you are now.

Regardless of your end goals, you need to know where your starting point is. Once you know your weight and starting point, you can prepare the rest of your plan accordingly.

2. Set Goals

Even the most intense training plans start with a simple goal. It may be a mile a day or even less. The point is, you must set the basis of the end goals to allow you to outline how you’re going to achieve them.

3. Change Your Diet

Next, it’s time to evaluate your eating habits. In your plan, you should include a grocery list of healthy foods and make sure you’re getting plenty of fruits, vegetables, and — above all — protein. If you want to make a change in your fitness and physique you need to look into altering your diet, the changes do not have to be big, just small changes go a long way!

4. Start Slow

From the best marathon training plan to the most basic swimmers training plan and everything in between, these athletes all started with slow progression. You cannot expect results overnight, and thus you should plan your workouts as they correspond to your abilities. Know your limits! 

5. Keep a Workout Journal

Remember that lesson plan mentioned above? Use it to create a replica that represents what your training plan template should look like. Write it down, and keep taking notes throughout your fitness journey. This will help you stay on track and actually see your progress, which will result in a more successful outcome.

Make it Personal

Creating a training plan should not be overwhelming or stressful. This is time that you’re dedicating to yourself and your future. so take it easy on yourself and make a plan that works for you.

Whether your goals include losing weight, gaining weight, or strengthening your muscles, creating a solid plan is the only way you’ll accomplish it. Keep it simple at first and work your way up to the hard parts so that you don’t get burnt out.

Photo credits:

• Tina Dawson
• Renáta-Adrienn
• Jon Ly 
• NordWood Themes on Unsplash

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