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WHAT'S NEW
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Nutrition for active women
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Running on empty? Get a better workout with a nutrition plan designed for the fit and fabulous.
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By Rosie Schwartz
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"Exercise for increased stamina and energy." You've heard it many times, but working out, whether it's a brisk walk or a less than strenuous session at the gym, doesn't provide you with any get up and go. Instead, it leaves you in search of a bed. Go for success by taking into account both your fuel needs and liquid assets.
If exercise leaves you exhausted, chances are you're running on empty. Many people approach working out with little thought to fuelling hard-working muscles. It's no wonder then that exercise sessions leave you tired, and the workouts themselves seem gruelling.
Time it right
Exercising right after eating a meal or snack can lead to a less than pleasurable workout. After eating, blood pools in your abdomen in order to aid digestion. But this same blood should be supplying oxygen to working muscles. The result of this competition for the blood can be a "stitch," or pain in your side, as you try to breathe in more oxygen for your muscles. As well, exercising after hours without any food can leave muscles with too little fuel, leaving you feeling tired throughout your workout. For lunchtime or late afternoon sessions, have a light snack a few hours beforehand.
Refuelling right after an activity is also a wise strategy. Studies have compared the effects of the timing of post-exercise eating on muscle building and found that when the snacks were consumed within a half hour of exercising, they were more beneficial than when consumed a few hours later. A mix of both carbs and protein appears to yield the best results for both the repair of muscles and fuel for the next workout.
Liquid assets
Running low on liquids can also leave you dragging about. Drink regularly throughout the day, especially when you're working out. As for your choice of beverage, water is tops for regular activities, but for prolonged exercise sessions lasting more than an hour, consider a sports beverage to replace depleted electrolytes, such as sodium and potassium.
Post-exercise treats
These are also terrific options a few hours before a workout.
• Fruit and low-fat yogurt
• Fruit and nuts or seeds
• A tall glass of low-fat milk
• Whole grain cereal and low-fat milk
• Popcorn and nuts or seeds
How healthy are you? Take our quiz to find out.
Rosie Schwartz is a Toronto-based consulting dietitian and author of The Enlightened Eater's Whole Foods Guide: Harvest the Power of Phyto Foods (Viking Canada).
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