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Eating for Energy
By: Scottsdale Weight Loss Center
Published: March 3, 2016
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You’ve heard the phrase before: to “work up an appetite.” As it turns out, this is more than a cliché to say you’ve done your share of hard work for the day, it is actually based in biology. The more you work out, the more energy you need–and your body only gets energy through food.
If you are working out once or more every day, then your body is going to need an extra boost in maintaining your energy levels. But even if you are working out just three to five times a week, you need to make sure that you are preparing for your workout as well as possible by making sure that you are anticipating your body’s nutritional needs with your daily food choices.
Eating for Weight Loss and Work Outs
Many people feel that working out hard means they can eat more calories than they burn and these extra calories are available to be turned into muscle mass. Protein bars and workout drinks are designed with exactly this sort of mentality in mind. That is why they are packed with protein, but also with a lot of calories and usually a lot of sugar. In reality, normal workouts rarely burn more calories than sport foods contain and rather than turning to muscle, the excess calories are more likely to turn to fat.
When you are looking to work out to tone muscle and lose weight, you want to make sure you don’t fall into the trap of eating those common pre and post-workout sport foods. Instead, you want to find foods that are going to support your weight loss goals by being naturally nutrient dense while also low in sugar and calorie content.
To maximize energy during your workouts, try shaping your diet for the following components:
- Carbohydrates. Carbs get a really bad reputation because they are so packed with calories, but calories are energy. The problem is that many people eat too many carbs without working them off properly. If you are going to be working out, then having a serving of complex carbohydrates can help you power through your workout.
- Protein. Muscles need protein, this is a fact. Without protein, you will find yourself fatigued and you are going to burn out before you reach your maximum potential. The best bet is to look for protein from lean sources, like grilled chicken or turkey.
Finding the proper balance of carbs and protein in a nutrient dense snack about an hour before your workout will give you a great burst of energy and help you get the most out of your workout. This is especially helpful if you are looking to go to the gym after work, when energy levels are naturally low.
For specific food recommendations based on the nutrient needs listed here, talk with our nutrition specialists. Making smart food choices can help you achieve the most out of your daily workouts.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
