SPOKANE, Wash. — As we enter the New Year, many people have set a goal to improve their health. This goal may be hard for some as they navigate what is healthy to eat and how to balance nutrition with exercise.
Diet is a key way to keep up your nutrition goals in 2024. You want to make sure that you are eating enough to make sure you can perform, recover and get those body composition changes you are wanting.
Brittany Thorpe, a clinical dietician at MultiCare, says “we want to make sure we’re getting some source of protein, whole grains, fruits and vegetables. We wanna make sure that we’re not under fueling.”
If you have increased your exercise and haven’t changed your diet you may start to feel fatigue so “if you’re not eating enough calories, you’re gonna increase risk of injury and you’re gonna feel tired and achieve the gains you’re looking for,” says Thorpe.
Along with eating enough calories, it is important when you take them in. It is important that after you exercise you take in some source of carbohydrates and protein. For example, you can have some fruit, cottage cheese, beef jerky or even a protein bar.
Food isn’t the only source of calories we need to have, what you drink is also important. Before you hit the gym or start your workout, make sure you have had enough water beforehand.
Thorpe recommends that your urine should be a pale yellow color before you start exercising. You can do this by starting your morning with a glass of water and to continue drinking water throughout the day.
After your workout, it is important to get some electrolytes in. If your workout was over an hour, “Gatorade is going to give you real sugar for a simple, quick energy and those electrolytes are gonna give you better performance and help with recovery,” says Thorpe.
Another great option to get is protein shakes! These help give you a quick amount of protein to help with recovery.
With all this, it is also important to have some food after your workout to replenish your body.
If you stick to the basics you will definitely create a healthy routine and meet your 2024 nutrition goals!
