How Diet and Nutrition Affect Gym Results
Written by: Jennica Byers
Getting the body you want is more complicated than just going to the gym. You'll have to figure out how machines like the StairMaster work, create a consistent routine and overcome gym anxiety that may prevent you from working out more regularly. Yet even after all this, you're not guaranteed to get results—and that can be immensely frustrating.
Breathe. Remember that fitness journeys don't follow a straightforward path. Many factors are at play when you strive toward peak physical health, and one that's often overlooked is food. Diet and nutrition affect your gym results in more ways than you realize. Below are a few:
They energize your workouts
Your energy levels will fluctuate throughout the day, and that plays a vital role in the success of your gym excursions. If you schedule your workout at the end of the day, you're likely going to be tired and groggy. You might be tempted not to give your best effort to your exercise routine—and as a result, your gym results are going to be less than stellar. Eating the right foods will help you maximize the amount of energy you get from your diet and improve your gym results.
All foods give you energy by supplying you with the three macro-nutrients: carbohydrates, proteins, and fats. Of these, you should prioritize carbohydrates as your main energy source. It's the compound your body can most effectively transform into the energy-carrying molecule ATP. Carbohydrates can either be simple or complex. Complex carbs contain more sugar molecules and take longer to digest, so the energy they contain is released more gradually.
If you want better gym results, eat more complex carbs than simple carbs to maintain consistent energy levels in the gym. This means eating more whole grains, oats, and beans while avoiding foods that contain simple carbs like brown sugar and juice concentrate. The number of carbs you need to eat will also depend on the level of activity you plan to do for a given routine. It is recommended that you eat approximately 2 grams of carbs per pound of body weight if you're going to do a high-intensity workout.
They build your muscles
Your muscles are made up of about 80% protein, so that should clue you in on how crucial protein is for muscle building. Protein breaks down into amino acids, which repair and grow muscle fibers. If you've been trying to bulk up at the gym and failing, it could be because you haven't been consuming enough protein to construct new tissue. If this is the case, your muscles may have been breaking down instead.
To address this issue, eat more protein-rich foods like poultry, meat, and fish. You can opt for leaner meats like white-fleshed fish if you're also trying to cut your fat intake. Meanwhile, vegans and vegetarians can try plant-based, protein-rich foods like soy products, beans, and lentils. However, it's also important to remember that when you eat protein plays a major role in achieving your desired results. If you want to build your muscles, spread your protein intake evenly over your meals. Protein synthesis occurs when you eat protein, so consistent consumption will be more effective for muscle-building than just eating most of your protein in one meal.
They counter muscle inflammation
Inflammation occurs when you put your body in high-stress situations, like a particularly tough workout. In its attempt to heal the muscle fiber, your body sends a rush of blood that makes the pressured muscles swell. Though this is healthy and productive for your gym goals, keep in mind that your muscles will not rebuild properly if they aren’t nourished well. You might even experience Delayed Onset Muscle Soreness, which is when your muscles ache 1-2 days after your workout.
To counter this, consume foods with nutrients that have anti-inflammatory benefits. Spinach, asparagus, and fermented items like kimchi will have the omega-3 fatty acids, magnesium, polyphenols, and probiotics you'll need. A recent study published by Frontiers in Nutrition also suggests consuming the plant pigment quercetin, demonstrating that it decreases exercise-induced oxygen stress and inflammation. Citrus fruits, onions, olive oil, and dark cherries all have quercetin, so try eating more of those.
They support weight loss
If you’re going to the gym to lose weight, exercise isn’t enough. A study published in Current Biology found that while people with moderate activity levels have higher daily energy expenditures, people who did more strenuous physical activities did not increase the amount of energy they expended. In other words, once you hit a certain fitness level, your body hits a plateau. It doesn’t burn as many calories or lose as much weight.
This is why the best weight loss programs believe that a balanced diet in conjunction with exercise is the key to achieving better gym results, especially if you want to lose weight. At the same time, proper nutrition will help you reap all the other benefits listed above, helping you improve your gym results overall.
To optimize your diet for weight loss, eat regularly to burn calories faster and decrease the desire for snacking. Prioritize consuming low-calorie and highly-nutritious fruits and vegetables in your meal plans. You can still indulge in your favorite foods—just do so in moderation and eat them with other healthy ingredients. For example, you can add your favorite chocolate to some Greek yogurt with berries for a great post-workout snack.
Diet and nutrition are the keys to achieving the gym results you want. By knowing what you need to eat, you can get your body and overall health where you want it to be. For more articles on beauty, style, and wellness, check out our other posts here on So She Slays.