Nutrition for Fitness and Exercise

Nutrition for Fitness

• Macronutrients:
  • Carbohydrates: provide energy for workouts, 2-3 grams per kilogram of body weight daily
  • Protein: builds and repairs muscle tissue, 1.2-1.6 grams per kilogram of body weight daily
  • Fat: provides energy and supports hormone production, 0.5-1 gram per kilogram of body weight daily
• Meal Frequency and Timing:
  • Eat 5-6 meals per day, spaced out every 2-3 hours
  • Post-workout meal: consume carbohydrates and protein within 30-60 minutes after exercise
• Hydration:
  • Drink at least 8-10 glasses of water per day
  • Aim to drink 17-20 ounces of water 2-3 hours before exercise

Wellness for Fitness

• Sleep and Recovery:
  • Aim for 7-9 hours of sleep per night
  • Allow for 1-2 rest days per week for recovery
• Stress Management:
  • Engage in stress-reducing activities, such as yoga or meditation, 2-3 times per week
  • Prioritize time management and goal setting to reduce stress
• Mental Preparation:
  • Set specific, achievable, and measurable fitness goals
  • Focus on positive self-talk and visualization to boost confidence and motivation

Nutrition for Fitness

• Carbohydrate Intake:
  • Daily requirement: 2-3 grams per kilogram of body weight
  • Provides energy for workouts
• Protein Intake:
  • Daily requirement: 1.2-1.6 grams per kilogram of body weight
  • Builds and repairs muscle tissue
• Fat Intake:
  • Daily requirement: 0.5-1 gram per kilogram of body weight
  • Provides energy and supports hormone production
• Meal Frequency:
  • Eat 5-6 meals per day
  • Space out meals every 2-3 hours
• Post-Workout Nutrition:
  • Consume carbohydrates and protein within 30-60 minutes after exercise
  • Enhances muscle recovery and growth

Hydration

• Daily Water Intake:
  • Drink at least 8-10 glasses of water per day
  • Essential for overall health and fitness
• Pre-Workout Hydration:
  • Drink 17-20 ounces of water 2-3 hours before exercise
  • Prepares body for physical activity

Wellness for Fitness

• Sleep and Recovery:
  • Aim for 7-9 hours of sleep per night
  • Essential for physical recovery and muscle growth
• Rest Days:
  • Allow for 1-2 rest days per week
  • Enables body to recover and rebuild
• Stress Management:
  • Engage in stress-reducing activities 2-3 times per week
  • Prioritize time management and goal setting
• Mental Preparation:
  • Set specific, achievable, and measurable fitness goals
  • Focus on positive self-talk and visualization for motivation and confidence