It’s safe to say most of us are more active in the summer months. Whether it be jogging, soccer, baseball, golf, hitting the mountain bike trails or just hanging out with our four-legged friends. With cooler temperatures around the corner, fall and indoor sport activities start up again for people of all ages. It’s important to plan and incorporate healthy nutrition to optimize your work out benefits and promote muscle recovery.
Here are some basic tips to keep in mind:
Hydrate well – it is important to make sure you have proper hydration not only to help with performance, but also to prevent injuries. It’s easy to feel tired, dizzy and other symptoms if not hydrated properly before, during and after a work out. Ideally drink about 2-3 cups of water about 2 hours before a workout or activity. During a sports activity or exercise workout, be sure to take water breaks and properly hydrate as well.
Pre workout nutrition – eat 2-3 hours before exercise or any event –Balanced meals containing carbohydrates, protein and fat.
- Carbohydrates provides fuel for the body during exercise, prevents fatigue, and reduces too much acidity in the gastric system. Healthy carbs include quinoa, rice, along with fruits and starchy vegetables.
- Protein is important for tissue repair and recovery and protects muscle and increase muscle growth. Healthy proteins include lean meats, chicken, fish, yogurt, nuts, eggs, and low-fat milk and cheese.
Quick pre exercise snack – fuel with a quick source of carbohydrates and some protein about 30 minutes before your workout/event. Some examples include: fruits, yogurt and berries, veggies and hummus, half a turkey sandwich, etc.
Post workout nutrition – it’s important to eat within 30 minutes ideally post exercise or sports activity.
- Want high glycemic carbohydrates or more concentrated forms – 30 minutes post workout.
- Want anywhere from 1:1 up to 3:1 ratio of carbs to protein, again depending on intensity and length of workout.
- Carbohydrates replenish fuel stores (glycogen) in the body for the next exercise bout and improves rate of recovery.
- Protein prevents muscle breakdown and increase protein production. It is overall important for tissue repair and tissue growth.
- Snack ideas
- Fruit (banana, apple ect)
- Protein shake
- Beef Jerky
- Lean protein + starchy vegetables
Replenish fluids for pounds lost – Drink plenty of water – 2 cups (16 oz) for every 1 pound lost to help with recovery.
If you’re interested in supplementing with sport drinks or protein supplements, consult a qualified healthcare professional to ensure you are getting good quality supplements with the right dosing for your age and intensity of activity.
That’s all for now.
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