How to Eat Right for a Fitness Program

By Sarah Dray

A healthy, well-balanced meal plan is essential for good fitness. Whether you're trying to gain energy for a stronger golf swing or simply trying to keep up with your fitness program, eating right is more than half the challenge.

Instructions

Difficulty: Moderately Easy

Step 1

Eat several small meals throughout the day instead of 2-3 large ones. This will keep your blood sugar stable and keep your energy level up. Don't skip breakfast either, as this causes your blood sugar level to drop, and your energy levels to sink. Skipping meals can also cause you to feel weak or sluggish when exercising.

Step 2

Consume at least five servings of carbohydrates a day, preferably split into several meals. Carbohydrates provide fuel to the muscles and help you maintain energy. Good sources of carbohydrates are whole grains, fruits and vegetables. Consuming a serving of carbohydrates (or a small combination meal containing both carbs and protein) about two hours before your workout will help stay energized throughout the whole routine.

Step 3

Reduce your intake of fats and sugars, as they provide empty calories and little to no nutrition. When consuming fats, make sure they are from healthy sources. Unsaturated fats, like those present in avocado, soy and peanut oil and sunflower seeds are good sources of nutrients and will not raise your cholesterol level.

Step 4

Increase your protein intake to 15-20 percent of your total daily calories. Protein is essential for muscle building and should be part of any healthy eating plan, especially when following a fitness routine. Good sources of protein are lean meats, low-fat dairy products and soy. A serving of protein consumed not more than two hours after a workout will help you rebuild muscle and replenish glycogen stores.

Step 5

Avoid high-sugar or high-fiber foods right before a workout, as they cause cramping, diarrhea or spikes in blood sugar levels, leading to your feeling light-headed.

Step 6

Drink enough water to keep you hydrated and to maintain energy levels. As a general rule, consume at least eight ounces every 20 minutes of exercise, although you may need more if you're exercising in extreme weather or if your workout is particularly intense. Sport drinks are a good idea if the workout is longer than an hour, as they will help maintain electrolyte balance and steady your blood sugar.

About The Author

Sarah Dray has been writing since 1996. She specializes in health, wellness and travel topics and has credits in various publications, including "Woman's Day," "Marie Claire," "Adirondack Life" and "Self." She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.