Refueling Non-Athletes: Healthy Energy Sources For Everyday People

Whether you're a professional athlete or just trying to stay active, proper nutrition is crucial for optimizing your workouts and overall health. While everyone's dietary needs vary, there are some general guidelines that can help you fuel your body effectively. Here are some key recommendations to consider when it comes to replacing fuels as a non-athlete:

1. Hydration: Water is essential, regardless of your activity level. Aim to hydrate adequately before, during, and after your workouts. The American College of Sports Medicine recommends drinking fluids at least four hours before exercising and continuing to hydrate at regular intervals during your routine.

2. Carbohydrates: Carbohydrates are the main source of fuel for your body during exercise. Focus on consuming high-quality carbohydrates such as whole grains, fruits, and vegetables. The recommended daily intake is around 50-60% of your total calories.

3. Protein: Protein is crucial for muscle repair and rebuilding. Include lean protein sources such as poultry, fish, eggs, dairy, beans, nuts, and seeds in your diet. The recommended daily protein intake is around 15-20% of your total calories.

4. Timing: The timing of your meals and snacks is important. Aim for a small snack containing carbohydrates and protein 30-60 minutes before your workout. After your workout, focus on replenishing glycogen stores and repairing muscles with a combination of carbohydrates and protein.

5. Overall Diet: Maintain a healthy and balanced diet overall. Include a variety of whole foods that provide adequate macronutrients (carbohydrates, proteins, and healthy fats) as well as micronutrients (vitamins and minerals).

Remember, these are general guidelines, and individual needs may vary. It's always a good idea to consult with a healthcare professional or a dietitian to determine the best fueling strategy for your specific needs and activity level.

Consume a balanced diet with whole foods, lean protein, fruits, vegetables, healthy fats and fluids

Consuming a balanced diet is essential for anyone looking to replace fuels and maintain their energy levels, whether they are athletes or not. Here are some insights and guidelines on how to structure your diet with whole foods, lean protein, fruits, vegetables, healthy fats, and fluids:

Whole Foods

Whole foods are unprocessed and unrefined, meaning they are closer to their natural form. They include a wide range of foods such as fruits, vegetables, legumes, nuts, seeds, and lean meats. These foods are packed with essential vitamins, minerals, antioxidants, and fibre, which are beneficial for overall health and can enhance athletic performance. Whole foods provide a more diverse range of nutrients compared to processed foods, contributing to a well-rounded diet that supports energy levels and overall health.

Lean Protein

Incorporating lean protein into your diet is crucial for maintaining and building muscle mass, especially for those engaging in strength training or endurance exercises. Good sources of lean protein include poultry, fish, eggs, low-fat dairy products, beans, and nuts. The recommended daily intake of protein varies depending on activity level and body weight. For athletic teens, it is suggested to consume 1.2 to 1.5 grams of protein per kilogram of body weight. However, this amount may differ for those with different activity levels and nutritional needs.

Fruits and Vegetables

Fruits and vegetables are excellent sources of carbohydrates, vitamins, minerals, and fibre. They provide natural sugars for energy and essential nutrients that support overall health. Additionally, they are rich in antioxidants, which can help reduce inflammation and protect against cellular damage caused by free radicals. Aim to include a variety of colourful fruits and vegetables in your diet to ensure a diverse range of nutrients.

Healthy Fats

Incorporating healthy fats into your diet is essential for maintaining overall health and supporting various bodily functions. Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, seeds, olive oil, and salmon, are recommended. These healthy fats contribute to cell membrane structure, vitamin absorption, hormone regulation, and brain health. It is also crucial to limit trans fats and keep saturated fat intake to less than 10% of your total fat consumption.

Fluids

Staying hydrated is crucial for optimal physical and mental performance. Water should be your primary source of hydration, and it is recommended to drink enough water throughout the day to maintain proper hydration levels. Before exercise, aim to drink 16 to 20 ounces of water at least four hours beforehand and 8 to 12 ounces 10 to 15 minutes before starting. During exercise, use your thirst as a guide, but generally aim for 3 to 8 ounces every 15 to 20 minutes, depending on the duration and intensity of your workout. After exercise, aim to replace any fluid losses and continue drinking water or other fluids to stay hydrated.

Eat a small snack 30-60 minutes before exercise, such as fruit, a snack bar or crackers

Eating a small snack 30-60 minutes before exercising is a great way to ensure your body is fuelled and ready to perform. This is especially important if you are engaging in moderate to intense exercise for over an hour.

The right kind of fuel will give you the energy you need to perform at your best. Carbohydrates are the body's main source of fuel during exercise, and they are easy to digest. Eating a small snack before your workout will help maintain your blood glucose levels and replace muscle glycogen stores, ensuring your body doesn't start breaking down muscle for energy.

So, what are the best snacks to eat 30-60 minutes before exercising? Simple carbohydrates like fruit (such as apples, bananas, or berries), a snack bar, or some crackers are all great options. These foods will give you the energy boost you need without weighing you down.

It's also important to stay hydrated before a workout. Drink 8-20 oz. of water in the hours leading up to your workout and take small, frequent sips during your exercise to stay hydrated.

Focus on hydration, drinking 20-32oz of water in the hours before exercise

For a non-athlete, it is recommended to focus on hydration by drinking 20-32oz of water in the hours leading up to exercise. This is because water makes up more than half of your total body weight, and staying hydrated is critical for maintaining a healthy lifestyle and improving performance.

The American College of Sports Medicine (ACSM) suggests that you start drinking fluids at least four hours before your workout. This can reduce the need to drink large amounts of water during exercise, which can upset your stomach. The recommended amount is 16 to 20 ounces of fluid at least four hours before exercising, and 8 to 12 ounces of water 10 to 15 minutes before. This will ensure you are appropriately hydrated before you begin.

It is important to listen to your body and drink according to your thirst, especially if you are not engaging in a long or particularly strenuous workout. For moderate-intensity exercise, water is the best choice of beverage. However, if you are engaging in a long or intense workout, you may need to replace lost fluids and electrolytes. Sports drinks can be beneficial in this case, as they contain fast-acting sugars and electrolytes like potassium and sodium.

It is also important to remember that everyone is different, and factors such as age, gender, body composition, and the type of exercise will affect your hydration needs. As a general rule, it is recommended to drink enough water so that your urine is a pale yellow colour, and you are urinating frequently. This indicates that you are well-hydrated.

In addition to water, you can also increase your fluid intake by consuming fruits and vegetables, which have high water content. These foods are great for bolstering hydration, but water should still be your primary source of hydration, especially after a tough workout.

Consume 30-60 grams of carbohydrates per hour during exercise

Carbohydrates are the main fuel that your body burns during exercise. The American College of Sports Medicine (ACSM) recommends that people consume enough energy, including carbohydrates, during high-intensity or longer-length training sessions. This is also true for fitness athletes who are training for or competing in long races, such as half or full marathons.

For intermittent high-intensity sports and endurance events lasting between 1-2.5 hours, athletes are recommended to consume between 30-60 g of carbohydrates per hour. This equates to about 500ml-1l (16-32oz) of a 'standard' isotonic (~6% carb) energy drink, or about 1-2 standard energy gels per hour. The harder the work and the longer the duration within this bracket, the more appropriate it is to push the intake up towards 60 g per hour.

Beyond two hours, research generally points towards a solid dose-response relationship with higher carb intakes usually eliciting better performance outcomes. Athletes significantly passing the 2-hour mark can benefit from higher intakes of 60 to 90 grams of carbohydrates per hour, as long as the amount consumed doesn't cause stomach problems.

The higher the amount of carbohydrates you're aiming to ingest, the more crucial practicing this and 'training your gut' becomes. It can take time to build up to this rate of consumption, especially if you've been prone to suffering from GI issues in the past.

After exercise, aim for 7-20 grams of protein within the first hour

For a non-athlete, the recommended daily protein intake is 0.8 g/kg body weight. However, this amount may not be sufficient for those who engage in physical activity or exercise, as protein is essential for repairing and rebuilding muscles post-workout.

The recommended protein intake for athletes and those who exercise regularly is between 1.2 and 2 grams of protein per kilogram of body weight. This amount can be consumed through whole foods or protein supplements. It is important to note that the type of protein consumed can affect amino acid bioavailability, with some proteins being digested and absorbed more quickly than others.

To ensure optimal recovery and muscle growth, it is recommended to consume protein within the first hour after exercising, with a target intake of 7-20 grams of protein. This can be in the form of a protein shake or a meal containing lean protein sources such as chicken, turkey, or dairy products.

In addition to protein, it is important to maintain a well-balanced diet that includes carbohydrates and healthy fats. Carbohydrates are the main fuel source during exercise, and healthy fats are essential for cell membrane structure and brain health, among other functions.

It is also crucial to stay properly hydrated before, during, and after exercise, as dehydration can negatively impact cognitive function and performance.

By following these guidelines, non-athletes can effectively replace fuels and support their body's recovery process after physical activity.

Frequently asked questions