Fueling: Healthy Eating Habits for Active Adults

Fueling: Healthy Eating Habits for Active Adults

If you’re living life on the go; what you eat matters. The right nutrition supports your energy levels, helps with recovery, and can help to keep you to keep focused throughout the day. Building healthy eating habits to match your active lifestyle is important if you’re to keep yourself fit and healthy. 

Here’s how you can build healthy eating habits that match an active lifestyle:

We’ll start by prioritising the need for balanced meals - your body needs a mix of macronutrients to perform well:
Protein: helps build and repair muscles. Opt for lean meats, eggs, tofu, legumes, or Greek yogurt.
‘Healthy’ carbs: are your body’s main fuel source. Opt for whole grains, fruits, and starchy vegetables.
Fats: Support brain function and hormone health. Think avocados, nuts, seeds, and olive oil.

Try to include all three to maintain maximum energy and support efficient recovery.

Eating at the right time can make a big difference:
Before exercise: Have a light meal or snack with carbs and some protein about 1–2 hours before exercise.
After exercise: Refuel with protein and carbs within an hour to replenish glycogen stores and repair muscles.

Hydration
Water is essential, especially when you're active. Even mild dehydration can affect energy levels and performance. Keep a reusable water bottle handy and sip throughout the day - not just during workouts.

Bonus: Add electrolytes if you're sweating a lot, especially in the heat or during longer workouts.

Snack Smart
Avoid the crash that comes from sugar-loaded snacks. Choose options that provide sustained energy, like:
- Nut butter + fruit
- Hummus + veggies
- Boiled eggs
- Trail mix (go easy on the added sugar!) 
- Protein shake

Healthy snacks help you power through the day without overeating at mealtimes.

Your appetite might increase with more activity, and that’s okay! Learn to distinguish true hunger from habit or boredom. Fuel your body when it needs it, and stop eating when you’re satisfied, not stuffed!

Meal prepping or planning simple, nutritious meals can help you avoid last-minute takeout or skipping meals altogether. It’s all about setting yourself up for success - even on your busiest days. Stay consistent and stay fueled - quality is always key!