Whenever you exercise, your body burns energy that you have stored through your consumption of food. By eating foods with higher energy values, you will provide yourself with additional fuel, which will help you exercise more intensely and for longer periods of time.
Carbohydrates
According to Colorado State University, the body breaks carbohydrates down into glucose and then stores this glucose in your body as glycogen. When you exercise, the glycogen converts back into glucose, which the body uses for energy. Eating carbohydrates like pasta, potatoes, grains and fruit and drinking milk provides your body with the energy that it needs to get through your workout.
Fats
Fats provide the body with energy, as long as you consume the right types of fats. The University of Illinois reports that trans fats, unsaturated fats, and saturated fats all contain the same amount of energy per gram, although unsaturated fats have fewer negative effects on your body. Fish, nuts, seeds, meat and dairy products all contain fat and will provide you with additional energy during longer workouts where you will burn most of your carbohydrates.
Protein
The American Dietetic Association reports that 6 or 7 oz. of lean meat, fish or poultry per day will provide you with enough energy to get through your workout. This protein can come in different forms, however; eggs, nuts, seeds and beans also contain protein, making them important foods for vegetarians. The majority of Americans get enough protein in their regular diets, so you will likely have no problem getting the recommended daily intake of protein in your diet.
Fluids
Some athletes consume energy drinks, as these liquids can provide a short-term energy boost. The MayoClinic.com, however, recommends sticking to water for your fluid intake because the caffeine in some of these drinks has a diuretic effect that can leave you severely dehydrated. Water will provide you with the hydration that you need to keep your energy levels up, as you must replace the fluids that you sweat out while exercising to keep your body moving.
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