It is crucial to have healthy habits when living an active and busy lifestyle. Incorporating some essential and functional nutrition habits into your routine can be game-changing to enhance your performance and wellness.

Keep reading to learn more about a few game-changing habits.

1. Eat carbohydrates and embrace their power

Carbohydrates are your body’s primary source of energy, especially during exercise. Opt for complex carbohydrates like whole grains, legumes, and starchy vegetables to provide sustained energy throughout your workouts and daily activities. Incorporating these foods into your meals will help to keep your energy levels steady. When you are out and about, you need the energy carbohydrates provide, don’t fear them, but be sure to prioritize those complex carbs (or complex sugars) every day. Simple carbs (or simple sugars) such as bagels, cookies, crackers, and pasta, are an option for when you need energy right away to keep you going, like when you’re exercising for longer than 60 to 90 minutes at a moderate to high intensity, for example.

2. Replenish your energy after exercising

Eat after your workout. A busy routine burns energy quickly, and adding physical activities to it requires more fuel to burn. After a strenuous workout, your body will start recovery, which needs nutrients such as protein and vitamins, on top of your daily needs to carry on with your activities.

To facilitate recovery and keep you fueled, eat a snack after an intense workout. Go for a combination of carbohydrates and protein to help repair tissues and restore your energy storage levels (glycogen) and eat a balanced meal within two hours of exercising. That snack looks like a smoothie with fruit and protein powder, or a banana with peanut butter. A full-size turkey and avocado whole grain wrap, with tomato and lettuce, is an option for a full and easy meal later.

3. Prioritize quality sleep

Quality sleep is essential for your overall well-being, but especially to recover from a busy and active day. It is when your growth hormones are most active in repairing your tissues, but what it has to do with nutrition? The repair of tissues includes the digestive system, the one and only that will transform the foods you eat into the energy to fuel your activities. Aim for 7-9 hours of quality sleep per night and avoid heavy meals close to bedtime.

4. Match your nutrition to activity intensity

Adapt your nutrition to the intensity of your activities. If you’re planning a high-intensity workout, consume a higher carbohydrate meal to fuel your efforts. On lighter exercise days, focus on protein and fiber to optimize recovery. In all situations, avoid large meals 2 hours prior to a workout session. But if you find yourself with an empty stomach and heading to a HIIT class or a ride, choose a low-fat snack and be sure to take care of your nutrition post-workout.

5. Steer clear of fatty foods around exercise

While healthy fats are an essential part of your diet, it’s best to avoid them right before, during, and immediately after exercise. Fatty foods slow digestion and lead to discomfort during physical activity, and if you suffer from digestive issues this is particularly important for you. Overloading your digestive system can compromise your performance and recovery. Opt for easily digestible options such as pretzels, rice cakes, and certain energy bars before your workout.

Remember that these tips are general guidelines to optimize recovery and performance. To create a nutrition plan tailored to your specific needs, consult with a dietitian or nutrition coach. They can help you navigate your diet, establish effective meal prep routines, and develop nutrition strategies that align with your active lifestyle and health goals.

Your journey to better nutrition starts with small, sustainable changes.

What can you do to help you introduce these habits to your routine?

1 – Buy a lunch bag. Yes, pack your turkey sandwich, smoothie, and hard-boiled eggs, and bring them with you to the gym, classes, hikes, etc.

2 – Have healthy snacks handy. Carry some Pretzels, Lara Bar, and Potato Chips with you to snack on before a workout if you have to.

3 – Tune in to your body. Notice how you feel when you fuel (or not) properly, and adjust.

Check out “The Basics of Nutrition and Hydration for Endurance Sports” to learn more about how to implement nutrition strategies to improve your active lifestyle.