Fuel Your Body: Eat Your Way to a Better Workout

Not all foods are created equal. You should be eating healthy food portions that not only satisfy but help keep your energy levels high during your workouts. That involves a combination of fruits, vegetables, lean protein, whole grains and good fats.

Venture online or wander through the bookstore and you will find a myriad of tips on what/how/when to eat and healthy portions. Some healthy eating routines break the foods down to percentages; other plans tell you what to eat for your blood type, body type and exercise intensity. Then there’s the Low GI Diet, the Atkins Diet, the South Beach Diet and an endless list of others. And if that wasn’t enough to confuse, look at the different pyramids available: the USDA Food Pyramid, the Mediterranean Food Pyramid, the Biggest Loser Pyramid and the Harvard School of Public Health’s Healthy Eating Pyramid, to name a few. It’s enough to make your head spin.

One thing these plans and pyramids agree on is incorporating fruits and vegetables, nuts, healthy fats, lean protein and whole grains into your diet while decreasing red meat and processed foods.

Research has shown that if you eat a balanced diet and keep your blood sugar levels steady by eating healthy portions of meals and nutritious snacks throughout the day, you’ll probably have a good energy store for your workout routines.

“I recommend that you eat every four hours. These are not full meals but snacks with protein and carbohydrates,” recommended Jennifer Vimbor, a registered and licensed dietician-nutritionist and founder of Nutrition Counseling in Chicago. “It’s important to fuel well everyday and doing so with a good balance of complex carbs like grains. These provide an immediate release of energy,” she continued.

On the days you do exercise, Vimbor recommends eating a carb within one hour of working out. “Carbs break down quickly, and when you are exercising your body uses that fuel immediately. You want something like a banana or a piece of bread, pretzels or crackers –something with no more than 5 grams of fiber. If you eat two hours before a workout, I suggest a small snack totaling less than 200 calories that is made up of a protein and a carb.”

Post work-out is just as important as pre-workout. Make sure you drink enough water to replenish what you lost through sweating. Studies show that refueling within an hour of a high-intensity workout is important in recovery, as it enhances insulin response, which encourages resynthesis of muscle glycogen. Vimbor recommends eating both a protein and a complex carb.

So what should you be eating throughout the day to make your transition into high-gear workout mode easier? And how much should you be eating? “You definitely want to eat healthy foods throughout the day; watch the refined foods and sugar. Stick to the grains, fruits and vegetables and lean protein. The number of calories one needs varies because everyone is different, their lifestyles and makeup are different. To find out what you need calorie-wise, you should see a dietician,” said Vimbor.

Let’s take a look at what each food group does for us. Then you can make smart decisions on what you need and when you need it.

Carbohydrates help keep you energized by maintaining blood sugar levels, and they play a major role in helping your body recover after exercise. The best carbs include fresh fruit, root vegetables (carrots, beets, sweet potatoes) and whole-grain products like brown rice, barley and whole-wheat bread. They deliver vitamins, minerals, fiber and host of phytonutrients.

Protein is an important source of energy and needed to build muscle. Pick proteins that are lower in fat, including lean meat, skinless poultry, fish, beans and eggs.

Dairy supplies the body with zinc, protein, riboflavin, vitamin D and calcium, which helps strengthen bones and may protect against colon cancer and high blood pressure.

Fat is necessary, but you need to choose the right fat. For heart-health benefits include monounsaturated and polyunsaturated fats in your daily diet — think olive, canola, safflower, sunflower and flaxseed oil. Eat at least one good source of omega-3 fats each day: walnuts, avocados, canola oil or fatty fish like salmon and sardines.

Fruits & Vegetables are full of fiber, water, vitamins and minerals. They add bulk to your meals with few calories. General rule of thumb: at least 5 servings a day.