Posted Sept 24, 2011
Whether you are a fitness enthusiast or enjoy hitting the gym a few days a week, getting the right nutrition will ensure that you are getting the most out of your work out.
Misconceptions about what you should eat when exercising are rampant – and sometimes even ridiculous! But the best way to fuel up before you work out is by simply eating a balanced diet with a variety of foods that offer a variety of nutrients. Here’s some food for thought:
-Don’t Cut Out the Carbs: Carbohydrates are the primary source of energy and getting enough will keep your muscles fueled throughout your workout. Most experts recommend at least 50 percent of your calories come from carbohydrates, which will power up your muscles for your next activity. Your carbs should come from a variety of foods like whole grains, beans, fruits and vegetables and dairy products.
-Power Up with Protein: This is one of the most widely held misconceptions in sports nutrition, more protein is not better. However, the source of the protein you eat is truly important to help build muscle mass. Lean protein like chicken, beans, milk and soy are great choices. Eating a little protein at each meal will keep you feeling satisfied and help keep you going through your workout.
-The Truth about Fat: Going fat-free isn’t the best advice for any athlete. Fat helps keep your muscles fueled and gets those nutrients where they need to go. Stick with healthy fats; use olive oil or canola oil on your salads, eat plenty of fish that is rich in Omega-3s like tuna or salmon and nibble on nuts and seeds as a snack.
-Stay Hydrated, Stay Healthy: As you exercise, your body warms up and cools itself off through sweating. You must replace the fluid you lose or your fluid balance will be thrown off which can cause muscle cramping. Water also protects your joints by acting as a cushion, keeps your blood thin so it can carry oxygen and glucose to your muscle’s cells. Drink water or a sports drink before, during and after your run to keep yourself hydrated.
Laura Ali, MS, RD