Fuel Fit for Great Workouts

Date:

May 19 2010

by Deanna Embury for the Province

Active lifestyle demands adequate carbs, protein and hydration

Good nutrition is an important part of a successful training program and a strong performance. Without the right fuel, even well trained athletes will fall short of reaching their potential. During training your goal should be to maintain a balanced diet that delivers different lean proteins, carbohydrates, fats, vitamins and minerals so that nutrient deficiencies are avoided.

Carbohydrates for energy

Carbohydrates are the body's primary source of fuel and what your body burns first when you are exercising. The storage form of glucose is glycogen and that's what becomes depleted when you're doing physical activity. You can run out of glycogen as early as 30 to 45 minutes into a high-intensity workout. Consuming a carbohydrate snack before your activity will give you an immediate energy boost.

Fat for heat energy

On colder days, particularly with lower intensity activities such as long hikes, bring snacks that include healthy fats, such as almonds or all natural dark chocolate.

Protein for long-lasting energy and repair

Protein is essential for muscle tissue repair and growth, so be sure to include lean protein in your post-workout snack or meal.

Water is essential

Make sure you have lots of water on hand on activity days. Drink about eight ounces 20 minutes before starting your activity and take in another four ounces every 15 to 20 minutes during it. At the end, drink another

eight ounces to make sure you're fully rehydrated.

Energize your body

To stay energized throughout your busy day and training sessions, follow these quick tips:

- Eat a good breakfast, such as whole-grain cereal or oatmeal topped with flax, fruit and almonds, with banana and an egg on the side.

- Eat a healthy snack that is about 200 calories about 45 to 60 minutes before your workout. Smoothies are quick and easy (see recipe that follows).

- How often you need to refuel will depend on the intensity and length of your activity.

- It is important to replenish nutrients when you're finished your activity. The best time to eat is in the 30-minute window right after exercising.

Banana-Berry Power Smoothie

This smoothie is a great pre-and post-workout snack.

Serves 1

1/4 cup orange juice or apple juice

1/2 cup plain, low-fat yogurt

1/2 small, peeled ripe banana

1/4 cup stemmed, sliced strawberries

1/4 cup blueberries

½ tsp of honey

1 Tbsp. whey protein powder

Place all the ingredients in a blender. Blend on high speed until smooth.

Nutritional information: calories: 230; carbohydrates: 38 grams; fat: 3 grams; protein: 13 grams