Exercise Fueling & Refueling

Fitness goals can only be achieved with a commitment to your exercise routine and a careful approach to nutrition.

Our 2024 Year of Transformation program continues. ( You can learn more about it and join us here ). Chef Pete explains the importance of food when it comes to exercise.

Sports nutrition is a subject that has a lot of folklore. There are many myths about protein powders, carbohydrate-back-loading and intermittent fasting. Also, there are macronutrient ratios for pre and post workouts as well as nutrient timing. The majority of research concludes that fueling is not only critical for elite, professional athletes, but also crucial to gaining a competitive edge. For the majority of people who exercise, three meals a day and perhaps a couple of snacks apiece made from whole, natural foods are sufficient. It is not necessary to use processed foods, gels or bars, or powders.

When To Eat

The timing of a workout's nutrition is a common question. Nutrient timing is not as important as most fitness enthusiasts think.

Studies confirm that eating a meal after a workout is only important if you are not eating enough or haven't been fueling your body consistently.

The body will see it the same whether you eat 30 minutes after an exercise or 2 to 3 hour after.

Your food choices today can have a greater impact on your performance and workout tomorrow. This is because glycogen (the energy in your muscles) replenishes within 24 hours (provided you meet daily energy requirements).

You should consider timing your meals to allow proper digestion prior to moving or maneuvering during an exercise. Most recreational athletes do not need to follow complicated schemes for nutrient timing. They may be necessary for Olympic athletes, but are not required by most. If you want to eat before working out, aim to have a balanced meal at least 2-3 hours prior to your workout. If you are rushing to your workout and feel like you need fuel, choose one small serving about 30-60 mins before.

If you feel like your muscles need some fuel after a workout, eat something within 30 minutes or an hour of the exercise to replenish glycogen and start the recovery process.

Pre-Workout Fueling

Carbohydrates provide the energy needed for physical activity. Carbohydrates derived from real food will release energy slowly, preventing blood glucose spikes and crashes.

Protein helps to support muscle protein synthesis. Animal protein sources such as beef, chicken and fish should be humanely produced.

Hydration: It is important to maintain adequate hydration for optimal performance. Dehydration may cause fatigue, impaired coordination and decreased endurance. Drink water throughout the day. Have a glass 1-2 hours prior to exercising.

Consider including electrolytes as part of your pre-workout regimen for intense or long workouts. Electrolytes maintain fluid balance, support nerve functions, and prevent cramping.

Post-Workout Fueling

Protein for Muscle Repair. Protein is essential for muscle growth and repair after an exercise. Include high-quality animal protein that is humanely produced. Your post-workout should contain at least 30 grams protein.

Replenishing glycogen is important, especially after intense or prolonged exercise. Consuming carbohydrates after a workout helps to restore glycogen and triggers insulin, which is necessary for the muscle cells to absorb nutrients.

Hydration after Exercise: Replace fluids lost by sweat. For moderate exercise, water is usually sufficient, but if you want to get more out of your workout, add electrolytes.

Here is to learn how to properly hydrate

Nutrition, or workout nutrition, is not a one-size-fits-all approach. There is no doubt that food plays a major role in getting the most out of your workout. According to estimates, 80-90% your results in terms of fitness, performance and body composition are influenced by what you eat.

Additional Considerations

Sufficient Fuel

Are you eating enough food? Under-eating is a common problem for fitness enthusiasts.

You can easily fall into the trap by eating a lot of healthy fats, vegetables, and proteins. It can lead to a slowed progression, plateaus and a decreased metabolism.

If you're undereating you won't be able to achieve your goals, whether it is to gain strength, improve performance, lose weight, or get leaner. Food is fuel. It is important to assess your diet to determine if you're eating enough to reach your fitness goals.

Remember: calories are both energy and nutrients. The higher quality the food you consume, then the more fuel your body will be able to use. Everyone is different and your needs will differ depending on your goals, health history and current health status.

Micro-Nutrients

Although your macronutrient ratios (proteins, carbohydrates and fats) are important to the equation, quality and source are equally important

We tend to focus on macronutrients and calories, and neglect the variety of foods and micronutrients that the body needs to best use its energy resources.

Learn more about real food here

High-quality foods to fuel your workout include:

Meats and poultry. This includes beef and lamb but also chicken, turkey and duck, as well as wild game such a venison and ostrich, and eggs. It is always better to choose organic, grass-fed, or free-range meats.

Organ meats (especially liver). The world's most nutrient dense foods. This post will teach you how to eat organ meats, even if they are not your favorite.

Bone broths are a great way to balance your consumption of organ and muscle meats. Bone broths contain glycine which is essential for maintaining a healthy gut lining. You don't need to spend hours preparing your own. Get ours.

Wild-caught fish is preferred, especially fatty fish such as salmon, halibut sardines mackerel and herring. Wild is preferred. At least 1-2 servings per day is recommended.

Starchy Tubers. Yams, sweet potatoes, yuca/manioc, winter squash, beets, carrots, plantains, parsnips, etc.

Raw and cooked vegetables that are not starchy. Dark leafy greens are especially good.

Fermented Fruits and Vegetablesspan mce-style="font weight: 400;" data-mce style="font weight: 400 ;">. Sauerkraut, kimchi, beet kvass, coconut kefir, etc. They are all excellent for gut health.

Fresh Fruit (1-2 servings per day). Specially berries and bananas with green tips.

Naturally occurring fatsspan mce data-fragment="1;" data-mce style="font weight: 400 ;">. Coconut oil, duck oil, ghee, beef tallow and avocado oil are all natural fats. Get our fat guide by clicking here

Avocados, Olives and Coconut

Sea Salt, Herbs & Spices

Order in real food if it's more convenient and easier (see the benefits of ordering in This postspan mce data-fragment="1", mce data-style="font weight: 400;", style="font weight: 400 ;">).

Browse this week's menus to order your favorite items >>>>>>

What about protein powders

It is not necessary to use protein powders, but some people find that they help them meet their basic requirements. As explained in this article, choose a powder that is easily digestible and anti-inflammatory, preferably sourced from natural sources.

Hydration

For fitness performance, hydration is crucial. Even a small reduction of 3% in fluids in the body can result in a 10% to 20% drop in performance.

It is easy to forget about the importance of drinking enough fluids. Dehydration is not always a result of thirst alone. It is important to drink water regularly throughout the day.

You may need more water if you are often hungry, particularly between meals, or feel fatigued or rundown. The hypothalamus, the same organ responsible for hunger, also controls thirst.

The best water is water that has been infused with cucumber, mint or citrus. Add a pinch to your water, and season your foods liberally with sea salt for an electrolyte boost (sodium potassium and magnesium).

If you're not training for an intense athletic event, or sweating excessively, or exercising in a warm climate, sports drinks aren't necessary to maintain fluid balance and replace electrolytes. Coconut water, or a simple lemon-water drink with some sea salt can help replenish lost micronutrients.

Support Digestion

Regular exercise enthusiasts have a higher risk of impaired digestion. This is because exercise causes stress to the body.

Although it is a good stressor, stress in general causes an increase in cortisol levels and a decrease of stomach acid (HCl).

Because optimal digestion occurs in a parasympathetic state (rest and digest), elevated cortisol levels can impair digestion or stop it, especially immediately after your workout.

Supporting digestive health by using a soil-based probiotic and eating lots of vegetables can help. Fermented foods such as bone broth, natural apple cider vinegar, and digestive enzymes are also helpful.

Conclusion

Balance pre- and post-workout nutritional needs is a dynamic, multifaceted process. It involves understanding the body's requirements, adapting your meals to fit your workout routine, and maintaining consistency. You can improve your performance by paying attention to your meal composition, eating enough and incorporating essential nutrition. Listen to your body, and make adjustments as necessary. You can optimize the benefits of your exercise and promote your long-term health by taking a careful approach to your nutrition.

Frequently Asked Questions

Can I eat as much as I like while eating paleo?

You may be surprised to know that paleo doesn't allow you to eat processed snacks. It focuses instead on whole foods that our ancestors would eat: fruits, vegetables and nuts.

But how much fruit can you eat? It all depends on your nutritional needs. While the Paleo diet doesn't limit how much fruit you can consume, you need to remember that a high intake of sugar from fruits can increase the risk for several issues, such as weight gain and blood sugar changes.

For added nutrients and fibre, we recommend that you eat 1-2 portions of fresh fruit each day. This can be 1/2 to 1 cup depending upon the type or frozen/dried fruit. We suggest not eating more than 2 tablespoons at a time. Opt for belly-filling fibre sources like apples, pears, berries, and melons, which can also be used in salads, smoothies, or as a snack with nut butter or ghee as a topping when cravings hit!

Also, consider adding low-sugar foods like avocados and olives to your diet. These two groups are high in healthy fats.

Paleo allows you to enjoy delicious ripe fruit with mindful moderation. Enjoy your food, after all!

What is the 85/15 rule?

Do you feel like your paleo diet isn't quite cutting it? It's not uncommon to feel this way. This is why so many people have adopted 85/15, the rule of paleo--the idea that you should aim for 85 percent clean eating unless your fitness level or your competitions are high.

This means that if you indulge in foods that don't fall strictly into the paleo diet guideline now and again, that doesn't mean all your progress up until now has been wasted. The 15 percent accounted for unhealthy indulgence keeps it balanced and satisfying enough that you won't easily fall off track with your healthy lifestyle.

It's easy to get sidetracked by a diet. This rule helps to ensure that slips don't derail your fitness journey. It's for everyone, no matter how advanced they are in their fitness or wellness.

Although the 85/15 rule is not part of traditional paleo guidelines but it can be helpful as long as you keep your commitment throughout the week and eat mostly whole food ingredients.

What are the health benefits of Paleo?

Paleo has many potential health benefits. The Paleo diet focuses on whole foods, not processed. These include:

• You can have a better digestion by eating nutrient-dense, fiber-rich foods. This will help you to maintain a healthy digestive system.
• Reduce inflammation: Avoiding refined and processed ingredients can lower inflammation.
• Balanced blood sugar: Consuming low-glycemic food helps stabilize blood sugar and reduce the desire for sugary snacks.
• Increased energy: Nutrient-dense food can increase your energy and keep you energized all day.
• Improved mental clarity: Eating a Paleo diet can help improve cognitive function and focus and reduce the risk of developing neurological disorders.
• Weight loss: Eating a Paleo diet can help promote weight loss, as it is low in calories and fibre.
• Improved cardiovascular health: Eating lean proteins, healthy fats, and plenty of fruits and vegetables can help to reduce the risk of developing heart disease.
• You have a lower risk of developing chronic illnesses by eating a healthy diet.

Is paleo the best diet for anti-inflammatory?

It is time to ask the age-old query, Is paleo the best diet for anti-inflammatory? Recent dietary studies and research suggest yes. Eating whole, unprocessed foods free of common allergens and inflammatory agents can support your overall health and well-being.

Paleo diets are primarily made up of wild-caught seafood, grass-fed protein, organic vegetables and fruit, nuts, and seeds. These foods provide essential vitamins, minerals and nutrients, as well as fibre and healthy fats such Omega 3 fats. C-reactive pro-inflammatory proteins, which are associated with certain chronic illnesses, are reduced by the Paleo diet.

Paleo diets are very effective at reducing systemic inflammation. Paleo has eliminated many inflammatory foods like gluten from wheat products and processed food. Paleo has been reported to have a positive effect on skin clarity.

Individuals can manage inflammation better by including light exercise into their paleo plan. The idea is to move without stressing the body too much that it begins to inflame. Exercise includes not only gym or workout sessions but also leisurely activities such as walking or yoga that keep one moving yet with little stress on the body.

Paleo can provide relief for anyone looking for healthier options to processed foods, or someone suffering from chronic pain. Combining exercise with it can help to combat inflammation and promote long-term health.

What snacks are Paleo-friendly and what can you eat?

Fueling your body with the right foods is key to keeping it healthy and energized. Although there are many different diets, Paleo is the most popular. It's easy to eat like a Caveman. But if you do it right, you will be rewarded with a lot of health benefits.

What snacks can you eat that follow the Paleo diet? To increase energy between meals, snacks should be light and satisfying. These are great snacks for those who want something special: fresh or frozen fruit slices; beef tenderloin; beef jelly; roasted almonds; dark chocolate (cocoa can be made into a delicious snack with coconut oil); bananas or avocado smoothies or guacamole and pumpkin seeds.

There are literally endless possibilities! You can find a wide variety of snacks, including sweet and savory treats. The best thing? These snacks provide essential nutrients like protein and potassium while satisfying your cravings and staying true to the Paleo diet principles. Take out your favorite snack companions and live the goodlife!

Statistics

• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)

External Links

[TAG151]

• Whole Grains Chan School of Public Health


• The Nutrition Source Chan School of Public Health

[TAG154]

• The Place of Dairy On a Paleo Diet - Paleo Leap


• Paleo Leap

[TAG157]

• Scoping review of Paleolithic dietary patterns: a definition proposal - PubMed


• Coffee consumption, health effects and side effect: A narrative review and update by dietitians and nutritionalists – PubMed

[TAG160]

• Home


• Loren Cordain, Ph.D.

How To

How do I incorporate exercise into a paleo diet?

Striking the perfect balance of nutrition and exercise is essential for optimal health. It can be difficult to find the right balance, especially if you have a restricted diet. Navigating a paleo diet can be especially tricky since it eliminates food groups like grains, dairy, and legumes.

The good news: It is not difficult to incorporate exercise into your paleo lifestyle. Start by thinking about ways you can get more movement into your day. If you are seated for a long time, this could be as simple as taking a 10 minute walk after dinner.

Another route to consider is high-intensity interval training (HIIT) which involves alternating between periods of intense activity followed by short rest breaks. This type of workout takes no more than 20 minutes and doubles up as strength training that works all major muscle groups quickly and efficiently. Although HIIT exercises, such as jumping jacks, burpees, squats and squats, are easy enough to do for beginners, they can also be challenging enough for experienced athletes.

Do not be afraid to mix up your traditional endurance-type sports like running, biking, or swimming. These activities can burn calories as well as provide mental health benefits such stress relief and endorphin boosters. All in all, these are great tactics for incorporating exercise into a paleo diet alongside nourishing your body with wholesome food choices!

Resources:

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[TAG259] The media has a significant impact on our world, shaping our beliefs, values, and understanding of truth. They also have a significant influence on our

[TAG260] Filling and hearty in 10 minutes – you cannot beat the ease of this Instant Pot Sausage and Rice! Did you see? I had awake surgery! I know it’s a little wild

[TAG261] Looking to feed a crowd easily for any meal of the day? This TATER TOT BREAKFAST CASSEROLE does the trick and comes together without browning the meat in

[TAG262] Trends are funny. Now that TikTok is so huge, different ideas get popular so fast. Like butter boards. That was stupid. Or healthy coke. Was I going to try

[TAG263] Lately, many of you have been asking me to create a homemade electrolyte powder recipe. It began when I wrote about Women, Food, and Hormones, and continued to

[TAG264] In the first few years of marriage, it was pretty easy to think through the top things I learned that year. But now it feels like the years are speeding by and

[TAG265] The cannabis industry is rising, becoming an increasingly popular and profitable market for investors. With the legalization of marijuana in many U.S. states

[TAG266] In case you missed it, I’m starting a new series on my blog that is all based around the recipes I make for us at home. This is a meal that I cooked in the

[TAG267] If I could go back in time, I would change a handful of things. First, I would change my diet and how I nourished my body. Secondly, I would start doing more

[TAG268] I don’t mean to brag, but I kind of LOVE cabbage. Let’s be clear, though – this is a new love. Very new. Before I really only thought of cabbage as a veggie to

[TAG269] If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially

[TAG270] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

[TAG271] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG272] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG273] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG274] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG275] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG276] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG277] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG278] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG279] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG281] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG282] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG283] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG284] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG285] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG286] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG287] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG288] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG289] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG290] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG291] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG292] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG293] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG294] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG295] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG296] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG297] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

[TAG298]

These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

[TAG299]

These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

[TAG301]

This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

[TAG303]

These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

[TAG304]

These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG305] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG306] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG307] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG308] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG309] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG310] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG311] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG312] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG313] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work