This is how you know if you are eating enough for your exercise regimen | MCU Times

This is how you know if you are eating enough for your exercise regimen

This is how you know if you are not eating enough for your workout

“Simply put, your body needs fuel to move” (Image: Getty /

Given the endless fountain of misinformation out there, it can be really easy to fall into bad habits around diet and exercise.

Often the message around food and fitness is ‘eat less, move more’.

Although this mantra is scientifically true for people who want to lose weight, it can be misleading at best and dangerous at worst.

For many, like Ravi Davda, CEO of a digital marketing agency, the idea of ​​malnutrition was simply part of the challenge of getting fitter and healthier, but he quickly found that this mindset takes its toll.

After getting into fitness in his 20s, Ravi became obsessed with the prospect of getting slim, with a photoshoot scheduled to mark his goals.

At the end of this process, Ravi ate drastically undereating despite exercising daily.

“Looking back, it was a terrible time,” he says. ‘I was always hungry, which made me easily irritable, and my wife and I would quarrel a lot as a result.’

He adds that he would rarely go out to eat, was always cold and had depression-like symptoms.

“I was consistently low on energy and spent many of the evenings and weekends sleeping or lying down,” he adds. ‘[But] I wanted a six-pack and got ripped off, because everyone on social media has it, right? ‘

According to Kate Whapples, a strength and fitness trainer who specializes in training professional and amateur athletes, social media has a lot to answer for in the culture of malnutrition that characterizes the fitness world.

‘The body types that are idolized on social media are often very far from healthy,’ she tells

‘Women and men with a dangerously low body fat are only a push away and the assumption is that if you work out in the gym and work out a calorie deficit [eating less calories than your body uses], it may be possible.

“But realistically, this body composition is not sustainable for most people.”

If left untreated, this mindset can unravel into an eating disorder.

“Systematic malnutrition and over-exercise can often be a symptom of an eating disorder such as bulimia nervosa and orthorexia nervosa, which can be caused by the goal of unattainable health and well-being,” says Ruth Micallef, a counselor specializing in eating disorders. .

It can also be a symptom of a deeper problem.

“Eating disorders are simply a way of dealing with traumatic and challenging events,” Ruth adds. ‘But they are nothing to be ashamed of and they can be treated.’

This is how you know if you are not eating enough

Our bodies will usually let us know when something is not right.

These are the signs and symptoms that your body is not providing energy, according to strength and fitness trainer Kate Whapples.

Short term:

‘In the short term, you’ll probably feel very worn out!

‘You will experience a lack of energy or motivation to train, and when you manage to train, you will feel “weak”‘.

Long term:

‘When you start making this a long-term habit, you will probably notice a difference in your ability to lift [weights] with the right shape.

Your immune system will also be affected so you can get sick more often and you will be more likely to suffer injury.

“Women are also likely to stop getting their period if they consistently burn themselves while exercising regularly.”

How to make sure you are giving your body proper nutrition

For people who exercise regularly, Whapples says, food should be seen as fuel for the body.

“Simply put, your body needs fuel to move, and without enough fuel you will not be able to train productively or safely,” she says.

‘When you consistently lower your body while exercising regularly, which increases your energy needs, you actually cause your body to shut down and switch to survival mode.

‘In response to this, your body begins to break down muscle to release the glucose stored in your muscle fiber to use it as energy.

‘This hunger causes your body to slow down your metabolism to save energy – it’s not a good condition to exercise in.’

She continues: ‘The best way to nourish your body is in a balanced way.

‘Make sure your plate has a mixture of protein, fat and carbohydrates, with good quality vegetables that make up half of the plate and you’re on your way to a winning combination.

‘Remember, you eat to fuel your body to perform at its best, but treats are not off-limits, they just make up a small portion of your weekly diet.

‘Everything in moderation.’

What to eat after exercise

Oatmeal with almond butter and banana

Salmon with scrambled eggs

Eggs, avocado and on wholemeal bread

Tofu scramble with spinach

Protein shake with banana

Tempeh and sweet potato hash

Greek yogurt berry granola

Do not forget to keep your hydration level up too by drinking water to rebuild your fluids that have been depleted through sweat

Amaeze Madukah, nutritionist

Ravi has since taken a more moderate approach to diet and exercise.

If he could go back and tell himself anything, it would be that ‘life is more important than being ripped off’.

He says: ‘I’m not that slim anymore, but I’m still in good shape.

‘I enjoy my life more and live a more balanced lifestyle – I exercise and take care of myself, but I’m also happy to go out and eat and enjoy a good life.

‘And more importantly, I would say to myself, you do not have to be like others on social media if you do not want to.

‘Be yourself and be unique.’

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