Do you do strenuous work-outs? Does summer entice you to get outside for extended bike rides or hikes? Getting exercise is a lot more fun when you are well fueled.
The longer and more intense the exercise is, the more important it is to eat in a way that will give you the best possible energy.
What and when you eat can dramatically affect both your performance and recovery time.
Even something as simple as drinking enough fluids can make a big difference in how you feel after your next workout.
This article is targeted for strenuous exercise or activities that last longer than an hour.
Light to moderate exercise doesn't require eating differently, although it is still a good idea to stay well hydrated.
If you are an athlete or involved in very long events your energy and fluid needs will be more involved than what is covered here.
Exercise is primarily fueled by carbohydrates.
While you (ideally) will also burn some fats as fuel, you don't need to purposely supply them pre- or post-exercise.
The best snacks for endurance are a combination of carbohydrate and protein.
Think of carbohydrates in terms of fast-acting (refined carbohydrates) or slow-acting (complex carbohydrates/ whole grains).
Which you choose depends on how quickly you need the fuel.
Choose slow-acting carbs ahead of time and fast-acting carbs during and immediately before or after exercise.
Stay Hydrated It is ideal to stay hydrated all the time by drinking water regularly throughout the day.
One way to check hydration status is by urine color: a dark color can indicate dehydration.
Start early; you can't catch up on hydration at the last minute.
Plain water is usually enough when exercising for an hour or less.
When exercising longer than an hour, or when sweating significantly, you may need more.
Sports drinks contain a dilute concentration of sugar and electrolytes (primarily potassium and sodium) and are designed to be easier to absorb than water.
The calories and electrolytes replace some of what is being used during exercise.
Sodas are not recommended.
The high sugar content slows fluid absorption and the carbonation can cause bloating.
Fruit juice is an option, but will be more quickly absorbed if diluted 50% with water.
Most juices contain potassium but not sodium, so are less effective at replacing sweat losses.
Take frequent small sips during exercise, and then drink more water or sports drink immediately afterwards.
The best approach is to check your naked weight before and after exercise and replace fluid lost with 20 - 24 oz for every 1 lb lost.
When I do long hikes, I just drink water.
For my spinning and circuit class I make a powdered Gatorade that does not have high fructose corn syrup.
I keep a bottle of water ready in the car for after class.
Eat Before Exercise Have a meal 3-4 hours before exercise and a snack (~ 200 calories) 30- 60 minutes before intense or extended exercise.
The best food choices are slow-acting complex carbohydrates (whole grains) and protein.
Keep it low fat because fats stay in the stomach longer, making the energy less available and potentially causing indigestion.
Avoid sugary foods or drinks because they raise and then drop blood sugar - meaning the energy is gone by the time you need it.
An hour before my spinning class, I have small amounts of whole grain cereal, plain yogurt, soy milk and fruit.
If you wait until just before exercise, then fruit (like a banana) is a better choice for quick digestion.
Eat During Exercise During long work-outs, the standard recommendation is to eat about 30 - 60 grams of carbohydrate per hour.
This is the time when refined carbohydrates work well because they are absorbed quickly and are immediately available.
During long hikes, the ideal fuel for me is pretzels or crackers.
I used to eat trail mix - a mixture of nuts and dried fruit - but the fat in the nuts slows down digestion and doesn't give the immediate energy that the dried fruit alone does.
There are special products available to keep energy levels up during strenuous exercise, Sports gels and other sports products contain small amounts of sugar with added electrolytes.
One example is Gu - a honey-like gel, which comes with and without caffeine.
If you are using a sports drink and consuming enough, you may find that the calories provided by that is enough and that you don't need additional food.
Eat After Exercise Soon after exercise, have a snack of carbohydrate and protein.
The protein restores muscle tissue and the carbohydrate replaces the glycogen that has been used up.
Glycogen is the storage form of carbohydrate.
There is a window when the enzyme to replace glycogen is active - which is why eating soon after exercise is so important.
Most trainers suggest eating within 15 - 20 minutes.
Waiting longer than two hours will result in 50% less glycogen stored in the muscle.
The optimal carbohydrate to protein ratio following exercise is 4:1 (4 grams of carbohydrate for every one gram of protein).
More protein then that can slow rehydration and glycogen replenishment.
Lowfat chocolate milk is an easy way to get the 4:1 ratio.
If you don't tolerate milk, try a flavored yogurt or kefir - both are easier to digest because of the gut-friendly bacteria they contain.
You can also use protein shakes or sports replacement drinks.
Then have a real meal within 2 hours.
Eating Between Work-Outs Between work-outs enjoy a regular healthy diet: complex carbohydrates (fruits, vegetables, whole grains), lean proteins and healthy fats.
If you eat a low carbohydrate diet, it leaves your muscles feeling chronically fatigued.
The complex carbohydrates found in grains and dried beans are essential for maintaining the high energy needed for training and providing the nutrients for good health.
Strenuous exercise stresses muscle fiber, which is part of the strengthening process.
Protein is needed to build and repair muscle.
With ongoing strenuous work-outs, your protein needs are higher.
A rough estimation for daily protein needed for intense exercise is to take your weight in pounds and multiply it by 0.
5 - 1.
0 grams per pound (the protein recommendation for the general population is ~ 0.
37 gm/pound).
As you consider protein intake, keep in mind that grains and vegetables supply a significant amount of our protein - about 50% for most people.
Meats, fish and poultry have 7 grams of protein per ounce, while grains and vegetables typically have 2-3 grams per serving, but it all adds up.
As tempting as it may be to eat mostly protein, too much can promote dehydration.
When you get more protein than you need, the extra is essentially converted to carbohydrates by the body (and used as fuel or stored as fat).
In the conversion, the kidneys have to work harder to remove and process the nitrogen.
It is more efficient to get adequate but not excessive protein and to use carbohydrates for fuel.
Protein Powders Protein powders are a popular way to boost protein.
This is common practice and can be convenient.
Keep in mind that protein powders are not real food.
Even if you use protein powders, it's best to get most of your protein from real food.
Powders contain lots of added nutrients, but they don't provide everything that is found in nature.
Caffeine Caffeine acts as a stimulant on the central nervous system.
As a stimulant it can improve endurance, which can be a benefit in competition.
However many of us are sensitive to the effects of caffeine and can experience nausea, muscle tremors, headaches and increased risk of dehydration.
My advice is to use caffeine judiciously.
Experiment Experiment with snacks and beverages to find out what works for you.
Tune in to what practices make you feel the best and improve your performance and recovery.
If you are planning your first marathon or bike race, you need to experiment during your workouts.
Each of us is different in what food and drink we can tolerate during intense exercise.
During the event is not the time to find out what doesn't work.
Have fun this summer and look for opportunities to be active and to enjoy the outdoors.
We live in a beautiful area and have lots of excellent gyms.
Take advantage!