It can be confusing to figure out what to eat in general, but especially when you’re trying to improve your fitness level. There are so many mixed messages about carbohydrates, protein, fluid, electrolytes and the timing of when to consume them for optimal energy, performance, muscle building and fat-burning. On top of all this, you still need to consider your overall health and your risk for the chronic diseases that are plaguing our nation.
Rather than rely on supplements and bars, limit the refined foods that are implicated in many chronic diseases. Instead, choose real foods that are close to nature with ingredient lists as short as possible. This will help to keep your blood sugar stable and help you avoid unnecessary sugar, salt, fat and artificial or heavily processed ingredients.
Before your activity, fuel your body with enough energy from carbohydrates and fluid from water. That way you won’t waste your time working out while feeling sluggish or lethargic. An hour before, drink 2 cups of water and choose easily digested carbohydrates such as fruit and grains. Top a piece of toast with some defrosted berries or have a bowl of oatmeal with sliced banana or raisins. If your workout is near the end of your work day, eat a quick apple or pear with a small serving of plain yogurt.
Keep yourself well-hydrated during your activity by having 1 cup of water for every 15 minutes of exercise. If your energy levels tend to plummet during your workout, whip up a homemade power drink by combining 1 cup of orange juice with 1 cup of water. This ratio absorbs quickly into your system and gives you that boost of energy and hydration your body needs. If you sweat a lot, you may want to add a ¼ teaspoon of salt to the drink to replace electrolytes. The salt, combined with the potassium from the juice, will re-hydrate your body more effectively.
Store-bought sports drinks are mostly needed for high performance athletes, not your average child or adult working out. They contain sugar for energy and have electrolytes for hydration but also have artificial ingredients like colouring. Energy drinks are similar but also contain ingredients like caffeine and taurine, which are not recommended for children or people with various health conditions. In reality, most people make do with good old-fashioned water!
To help repair and build your muscles, ensure you eat a protein-based meal within one hour of working out. With your after-workout snack, also remember to consume some carbohydrates so your body doesn’t use up the protein as fuel. Make a simple smoothie with fruit and vegetables, your favourite milk and hemp seeds, which contain up to 20 grams of protein in 4 tablespoons. Alternately, have your lunch or dinner after your workout and choose a balanced meal of veggies, lean protein (fish, chicken or legumes) and whole grains (quinoa, barley or brown rice). If you’re on the go, consider an egg or salmon sandwich on sprouted-grain bread.
By eating real food, you can keep fit inside and out!
Have a nutrition question? Email nutrition@choicesmarkets.com.
