Fueling Foods
Strategies and recipes to support springtime exercise
I have been so grateful for the nice, long days lately. All the extra sun has given me a jolt of renewed energy for cooking, gardening, being outside, and for locking into my routines — like going to the gym, which over the past several months, was more of a struggle than ever.
Riding this wave, today I’m rounding up the principles I keep in mind with a category of eating I think of as “fueling foods” — the stuff I like to eat around exercise, or even just extra active days.
This is guided by my own appetites and instincts, but also informed by what I’ve learned from research and conversations with trainers and nutritionists over the years. What’s best for me may not be best for you, but hopefully the below will at least provide some delicious inspiration.
Variety Is Fun — and Valuable
One thing that can bum me out in the category of exercise-oriented eating is a “food is just function” mindset, which means eating the same five things all day long, every day. Not only is it boring if you love food as I do, but if you’re inclined to get nourishment from ingredients rather than supplements, variety helps to capture the breadth of vitamins, minerals, and nutrients that whole foods deliver. My mantra is to eat with the seasons, mix things up, be adventurous, and take advantage of whatever bounty is available.
Recipes with built-in variety:
Summer Bowl with Minty Green Yogurt Sauce (pictured)
Protein Bowl with Roasted Delicata Squash & Hemp Heart Za’atar
Protein Toasts with Asparagus Coins and Pumpkin Seed Sprinkle
Factor Hydration into Meals
In addition to drinking water during workouts, in these fueling foods I’m also intentional about hydration. This means including fruits and vegetables, which contain lots of water, as well as dishes like overnight oats, chia puddings, beans, and grains, that have water or moisture cooked back into them. And of course, I love a good smoothie. This practice works towards replenishing the body of water and electrolytes burnt during exercise, but also aids digestion and, since I do morning workouts, sets me on the right track for staying hydrated through the rest of the day.
Hydration-oriented recipes:
Prioritize Protein, Of Course
It’s quite simple: eating protein after a workout capitalizes on all the hard work of exercising. Otherwise, the body isn’t getting the fuel it needs to both support the exertion, and to build and hold onto muscle mass. A protein smoothie can make this pretty easy, and I do drink them every now and then (this is my favorite), but I get much more pleasure when protein comes from whole food sources.
High-protein morning meals:
And Prioritize Complex Carbs, Too
Dietary fiber delivered via complex carbohydrates (whole grains, beans, high-fiber vegetables) helps to slow digestion and make all the nutrients in food easier for the body to absorb. For those of us who are in our 40s, which is when many begin losing muscle mass, studies indicate that increased fiber intake can help us hold onto it. If you’re reading this newsletter, you’re probably already on the right track with fiber (hello, fellow bean folks). But I loved learning that fiber is an equally important factor when it comes exercise, because protein so often steals the spotlight.
Favorite fiber-rich recipes:
Power Porridge (pictured)
Snacks Never Get Old
Having written a whole book about snacks, my love of them needs little explanation. And it’s always a thrill when I’ve got something to grab on the way out the door, designed specifically for putting some fuel in the tank. Granted, I don’t often eat before going to the gym because I’m headed there 10 minutes after I get out of bed. But these nutrient-dense, relatively high-protein snacks are always welcome when the schedule is tight and there isn’t much time to eat properly between my workout and the next commitment.
Nutrient-dense, fueling snacks:
Hey Lukas! I wish I had some of those energy bar stuffed dates here in Italy! I know your plate is likely full, but could you please write a book about Fueling Foods? Your take on this is brilliant.
Fantastic job!