Training more sits at the center of this dementia and brain health question.
When you start training more, your body needs extra fuel and nutrients to keep up with the increased activity. Adjusting your nutrition properly can help you perform better, recover faster, and avoid feeling tired or worn out. Here’s how to tweak what you eat when your training ramps up.
**Eat More Carbohydrates**
Carbohydrates are the main source of energy during exercise, especially for longer or more intense workouts. When you train more often or harder, your muscles use up their stored carbs (called glycogen) faster. To keep these stores full, increase the amount of carbs in your diet. Good sources include whole grains like brown rice and oats, fruits like bananas and berries, and starchy vegetables such as sweet potatoes.
For endurance activities lasting over an hour—like running or cycling—carb loading can be helpful before big sessions or races. This means eating a higher percentage of calories from carbs for a few days while tapering exercise intensity to maximize glycogen storage.
**Don’t Forget Protein**
Protein is essential for repairing muscles that get broken down during training. When you increase how much you work out, your body needs more protein to rebuild stronger muscle fibers and support recovery.
Include lean proteins such as chicken breast, fish, eggs, beans, tofu, or dairy in every meal. Aim for moderate amounts spread throughout the day rather than one large serving after exercise.
**Stay Hydrated**
More training means losing more fluids through sweat. Dehydration can reduce performance and delay recovery so drinking enough water is crucial.
Drink regularly throughout the day—not just when thirsty—and consider electrolyte drinks if you’re sweating heavily during long workouts to replace lost salts like sodium and potassium.
**Adjust Calories Overall**
If you’re burning significantly more calories due to increased training volume or intensity but don’t eat enough extra food to match it, you’ll lose weight unintentionally which might hurt performance over time.
Track roughly how many calories you’re burning versus consuming; then add healthy snacks if needed—nuts with fruit or yogurt with granola—to meet those higher energy demands without overeating junk foods.
**Timing Matters Too**
Eating carbohydrates before workouts gives quick energy; having protein afterward helps repair muscles; combining both within 30-60 minutes post-exercise optimizes recovery by replenishing glycogen stores while supporting muscle rebuilding at once.
During longer sessions (over 90 minutes), small carb snacks like sports gels or bananas can maintain blood sugar levels so fatigue sets in later rather than sooner.
By tuning into what your body needs as training increases—more carbs for fuel; protein for repair; fluids for hydration—you’ll feel stronger on every run or lift session without hitting walls from poor nutrition choices along the way.
For more, see Alzheimer’s Association.
