Fuel for Thought
13 March 2008
By Alan Gordon
Individuals that exercise need to eat a nutritious and balanced diet to fuel their body correctly and efficiently. Good nutrition has basic ground rules. Following these rules will help active individuals feel great, perform better and achieve their goals.
What diet is best for active exercising people?
People who exercise regularly need a diet that provides a good level of energy. Human performance institutes suggest a diet containing 55-60% of calories from carbohydrates, no more than 30% of calories from fat, and the remaining 10-15% from protein. Fluids, especially water, are also important to the winning combination.
Are carbohydrates important for exercising?
When starches or sugars are eaten, your body changes them to glucose, which is the only form of carbohydrate that is used directly for energy. It does not matter if these carbohydrates are in the form of starches (vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) or lactose (milk sugar).
Most glucose is stored as glycogen in the liver and muscles themselves. During exercise, glycogen is broken down in the muscles and thus provides the required energy. There is enough glycogen in the human muscular system to supply fuel for 90-120 minutes of sustained physical activity.
The best way to ensure that plenty of energy is available for exercise is to eat a nutritious, balanced diet that is high in carbohydrates and low in fat.
Do active individuals need extra protein or protein supplements?
Muscles develop from training and exercise. A nutritious, balanced diet that includes two or three servings from the meat/bean/egg group (6-7oz total) and two to three servings of dairy every day will supply all of the protein that working muscles need.
Those wishing to be fit, whilst seeking moderate and aesthetically toned muscle proportions, need not spend their money on supplementary protein sources. Attention to normal dietary protein intakes will suffice.
Before, during and after exercise
Before
- Consume high carbohydrate foods like bananas or fruit juices. These foods are broken down and absorbed quickly to provide fast glucose delivery to the muscles.
- Eating something 1 to 4 hours before exercise, helps to keep plenty of blood glucose available for the working muscles.
- It is also very critical to drink plenty of cool water before exercise to keep those muscles well hydrated.
During
- Perspiration and physical exertion depletes the body of fluids necessary for an optimal performance and leads to dehydration. It is important to drink at least a half a cup of water every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount of cordial/squash to plain water and can sometimes also encourage fluid intake.
- There is no need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes and is intensive and continuous. Drinking a sports drink (without the substance Aspartame) or other beverages with sugar in it will fuel and hydrate the muscles being exercised if needed.
- Mixing 4 teaspoons of sugar, 1/4 teaspoon of salt and some flavouring (a teaspoon of lemon juice/ tablespoon of fruit squash) in 8oz of water can make an effective sports drink.
After
If the exercise was strenuous and lasted a long time, glycogen stores may be low. Consuming foods and beverages high in carbohydrates right after exercise will certainly replenish glycogen stores.
It's very important to then drink plenty of water and eat a meal that contains lots of carbohydrate rich foods such as grains, pastas, potatoes, vegetables and fruits.
These basic rules when followed, will most certainly ensure you get the best health benefits from your exercise, by preparing your body properly and ensuring it has the required elements to maximise recovery.
If you are interested in this article you may also want information on personal training, or a nutritionist. Alternatively see Alan Gordon's website www.alangordon-health.co.uk.