Eating Right for Treadmill Workouts

So you’ve decided to get in shape and start an exercise routine. You’ve read all the guides, talked to your doctor, and put together a comprehensive fitness program. You’ve even gone through independent treadmill reviews and picked a machine that suits your needs. But while those are all essential to getting in shape, you’re not quiet set—you also need a good diet to complete your routine. Diet and exercise always go together, and with the right balance of both, you can reach your weight goals faster—and keep them longer.

So how do you eat right during a workout regimen? The first thing to remember is that you’re not on a diet—you’re actually changing your eating habits. Don’t think of it as a temporary thing that you can quit once you’ve reached your ideal weight. Chances are once you’re off the diet, you’ll gain back all the weight you lost, or even more. So make it a lifestyle change. It takes some getting used to, but once you get the hang of it, it just gets easier by the day. This guide offers a few healthy eating tips to help you get started.

Counting calories: quality over quantity

So you’re burning calories on treadmill exercise, but that’s no reason to start loading up on calorie-laden foods. If anything, being on a fitness plan should inspire you to watch your intake more carefully. Exercisers naturally need more calories to begin with—the more intense your program is, the more you’ll have to increase your calorie intake. It’s not uncommon for a 150-pound man to take 2500 calories a day to keep up their energy.

More than the amount of calories, however, it’s important to get your calories from the right sources. A slice of cheesecake can pack about 500 calories—the same amount you can get from a sandwich, an apple, and a glass of fruit juice. Try to keep it so that only 30 percent of your calorie intake comes from fat and sugar. Load up on natural, high-fiber foods like fruits and vegetables, as they fill you up faster without piling on the calories.

Stock up on energy foods.

Needless to say, you’ll need to hike up your energy if you want to stay on your program. Energy foods should be a steady part of your diet. These include whole grains, natural carbohydrates, and lots of fiber, as well as a bit of sugar for the occasional energy kick. Experts recommend a diet with 40 percent carbohydrates and 30 percent each of protein and plant-based foods. Try to eat multi-course meals with a bit of each group thrown in.

If you lead a fairly active lifestyle, it may be better to snack lightly throughout the day rather than eat three big meals. This keeps your energy levels up all day rather than boosting it for a few hours. About five or six small snacks a day should be enough, including a quick bite an hour before your exercise. The best pre-workout foods are light, filling, and as natural as possible—try to load up on fresh fruit and homemade salads.

Rebuild your muscle.

Your muscles take a good beating when you exercise. If you do a 45 minute treadmill workout three times a week, the stress weakens them over time and may eventually cause them to tear. To help them recover, you need a good dose of protein. Some of the best protein sources are meat, eggs, milk and poultry. Try to keep your dairy intake within the low-fat range—as much as possible, stick to skim or soy milk, yogurt, and light cheeses.

If you’re a vegetarian, take note of plant-based protein sources such as beans, legumes and root crops. Tofu and vegetable protein (often marketed as imitation meat) are also good sources. However, note that the body doesn’t absorb plant proteins as easily as regular proteins, so you’ll need to step up your vitamin intake at the same time. Try to accompany each meal with a vitamin C source such as citrus fruits, berries, or fruit juice.

Stay consistent.

Just like your workout itself, it’s important to stay on track with your diet if you want to get the most of it. You can find a printable food diary online to help you keep tabs on your progress and keep your diet in check. If you’re organized enough, you can even do it on your own—it’s just a matter of knowing what and what not to eat. Take some time daily to write down what you’ve eaten, and use it as a reference to plan future meals.

Remember, your goal isn’t just to lose weight or fit into those old clothes—you want to live a healthier life. The secret to a proper fitness regimen is attitude: if you go into it with the right motives and the right approach, you’ll reach your goals before you know it.

You’ve probably heard that diet alone won’t help you lose weight, but few people realize that the opposite is also true. If you exercise regularly but eat all the wrong foods, your routine won’t be as effective—and you may even end up gaining weight in the process. No matter what your goals are, the best fitness regimen is always a combination of healthy eating and regular exercise.

Of course, that doesn’t mean you have to give up all your favorite foods once you start working out. If anything, it gives you even more reason to indulge—as long as it’s kept in check. The first thing to keep in mind is that you’re not “on a diet.” Think of it as a lifestyle shift, a change in habits rather than a change in your weekly menu. That way, you don’t get that dieter’s syndrome where they gain all the weight they lost as soon as they’re off the program.

Carbohydrates should make up about 40 percent of your calorie intake. This includes grains, bread and rice, as well as the occasional sweet treat. Try to focus on whole grains—choose whole wheat bread, cook with whole wheat flour and pasta, and look for multigrain varieties of your main carbohydrate sources. Carbs are your body’s main source of energy, and if you eat the right kinds, they can keep you active and energized even in between meals.

Next, make sure you have enough fruit and vegetables in your diet. Plant-based foods fill are rich in fiber, which you need to regulate digestion and keep from getting hungry in between meals. You’ll also need some protein to rebuild torn muscles—you can get them from lean meats, poultry, beans and legumes, eggs, and dairy products.

Both diet and exercise should stay consistent. That way, your body will eventually adapt to your new fitness level by increasing its metabolism. That means you burn calories at a higher rate, even when you’re inactive. Treadmill exercise is a great way to stay on track on your program—just choose a model that fits your needs, and find a program that works for you.