Nutrition and Health

Archive for July 3rd, 2010

Daily Nutrition:

Try to consume 3 meals and 2-3 snacks daily, depending on your activity  level. Include the following foods in your daily diet:

• Grains, cereals, breads, crackers (whole grain)  o 6-11 servings

• Fruit   o 2-3 servings

• Veggies   o 3-4 servings

• Healthy fats   o 2-4 servings

• Beans & Legumes   o 1-2 servings per week or more

• Dairy, low fat    o 2-4 servings

• Other lean protein (fish, poultry, lean meats, beans, soy products)  o 2-3 servings

Exercise Nutrition:

Before Workout

A carbohydrate snack of 150-250 calories, consumed one hour prior  to exercise helps stabilize blood sugar levels to provide consistent  energy during the workout.

Snack Examples

• Granola or energy bar + fruit

• Whole grain bread + natural peanut butter + jam

• Fruit + yogurt

• Cereal + milk

• Small smoothie

During Workout

For workouts lasting longer than an hour, carbohydrates help keep  energy levels up. The goal should be to consume 200-300 calories per

hour, primarily from carbohydrate. You can use a carbohydrate-electrolyte containing sports drink or an energy bar. Fluid intake should provide 20-40 ounces per hour depending on your sweat rate.

After Workout

After workouts 90 minutes or longer, be sure to re-fuel within the  “glycogen window”. This is a window of time during which the muscles

have a greater capacity to restore their carbohydrate balance in  order to prepare for the next long workout. To take advantage of the glycogen window, consume a carbohydrate and protein snack within  30 minutes and at 2 hours post workout.