Tag: Fuel for exercise

According to the World Health Organization, healthy diet is a critical part of health and development, protecting against many chronic noncommunicable diseases. In the context of Physical Education (PE), the concept of diet expands beyond simply eating to include the strategic consumption of food and drink for optimal athletic performance, recovery, and lifelong wellness.

While a gram of protein contains 4 calories, the same as carbohydrates, protein is not the body's preferred energy source. It primarily serves as a vital building block for tissues and is only used for fuel in specific, less-than-ideal circumstances.

Studies have shown that a nutritionally adequate diet is the foundation for improved physical performance, whether you're an elite athlete or a daily exerciser. This powerful connection demonstrates precisely how does nutrition help overall fitness by providing essential fuel and the building blocks for strength, recovery, and resilience.

According to the American College of Sports Medicine, an athlete's diet should consist of approximately 60% of their daily energy intake from carbohydrates to support the demands of rigorous training. This significantly higher intake is essential because athletes need more carbohydrates to serve as their body's primary and most efficient fuel source for intense physical activity.

According to a 2024 review in the journal *Nutrients*, consuming a pre-workout meal or snack containing carbohydrates and protein can significantly enhance exercise performance. Knowing what is a good breakfast before the gym, and when to eat it, is crucial for maximizing your energy and improving your results.

A single gram of fat contains more than twice the calories of a gram of carbohydrates, providing 9 kcal compared to just 4 kcal. This fact, however, doesn't tell the whole story of whether you get more energy from fats or carbs in a practical sense, as the answer depends entirely on your body's immediate needs and type of activity.

Studies indicate that fueling with carbohydrates before exercise can help you work out for a longer duration and at a higher intensity. For anyone committed to their fitness goals, the question of 'Can I eat a snack before exercise?' is critical, with the answer depending heavily on timing and the right food choices.