Eat Your Way to a Better Workout
Improve your energy and endurance by making sure you're getting the right mix of carbs, proteins, fats, and fluids
Are you getting the nutrients you need to power through your exercise routine? Or do you sometimes feel like you're running on empty?Just like an automobile, your body will perform more smoothly and efficiently, given the right type of fuel and the proper fluid levels.
So if you find yourself huffing and puffing to make it through the final mile of your run, or if you simply want to feel better when you exercise, take a closer look at what you're offering your body as sustenance. Are you giving yourself the high-octane, performance-enhancing fuel it deserves? The following quiz can clue you in to whether your diet is making exercise more difficult and, if so, what changes you need to make to power yourself up.
Fuel for Your Body
Do you know which fuel is best for your body? Test your nutrition know-how with this quick quiz on eating and exercise.1. To help you maintain an active lifestyle, where should most of your daily calories come from?
a. Carbohydrates
b. Proteins
c. Fats
The correct answer is:
Carbohydrates. Carbs are the body's main source of energy and are an important part of a healthful diet. Carbohydrates help keep you energized by maintaining blood sugar levels, and they play a key role in helping your body recover after exercise, so try to get 50% to 65% of your calories from carbohydrates. Most people get enough carbs from their regular diet, but they may not be the best kind. For the most healthful carbohydrates, choose fresh fruits, root vegetables (carrots, beets, sweet potatoes), and whole-grain products, such as brown rice, barley, and whole-wheat bread.
2. True or false? To stay healthy and physically fit, it's best to eat a strict low-fat diet.
a. True
b. False
The correct answer is:
False. Your body needs fat. And research suggests there's no health or fitness benefit to restricting your fat intake to less than 15% of your daily calories.
In addition, fats provide essential fatty acids and vitamins. So aim to get 25% to 35% of your calories from fats -- preferably the heart-healthy unsaturated fats that come from fish, olive oil, nuts, and avocados.
3. It's the end of the workday and half an hour before your 45-minute circuit-training class. Which snack should you grab to help get you through?
a. That's easy -- a protein bar.
b. The candy bar I keep in the glove box for emergencies.
c. A handful of trail mix or a granola bar.
d. A meatball sub from the corner deli.
The correct answer is:
Trail mix or a granola bar. A good source of healthy, energy-boosting carbohydrates, trail mixes and granola bars also are typically easily digested. And they have a little bit of fat and protein for slow-release energy, making them the perfect snack to sustain you through a medium-length, high-intensity workout.
So now you know how to prep your body for cardio training. Read on to find out which foods are good for other kinds of exercise.
No Special Diet Required
You know that what you eat and how much you eat has an effect on your overall health, and that some foods are better for you than others. It's really no different when you're eating for exercise.In fact, if you eat a balanced diet and keep your blood sugar levels steady by eating healthful meals and nutritious snacks throughout the day, you've probably already got a good energy store for your workout.
Your main goal is to get the right amount of energy -- quick release, slow release, or both -- to give you enough vim and vigor to get you through your activity. It's also important to get enough water to replace what you lose through sweating. And last but not least, you'll need to refuel after your workout.
So what should you be eating throughout the day to make it easier to transition into high-gear workout mode? Start by considering the glycemic index of the foods you eat.
What Does the Glycemic Index Have to Do with Energy?
When you place an increased energy demand on your body through exercise, your body will use the sugar (glucose) in your blood and the stores of glycogen in your liver and muscle tissues to help meet that demand. How a particular food will affect those energy sources depends on its glycemic index (GI). The glycemic index is used for carbohydrates only and is a ranking that reflects the amount of change a food causes in blood sugar levels.For example, foods with a high glycemic index, such as sugary treats and potatoes, cause a rapid increase in blood glucose that leads to a sudden burst in energy, albeit one that drops off again fairly quickly. On the other hand, foods with a low glycemic index, such as bran flakes and kidney beans, cause a more gradual increase in blood glucose, which results in longer-lasting energy. In general, foods with a low or medium GI are better for you than high-GI foods.
The glycemic index works on a scale of 1–100, with 1 being the lowest and 100 being the highest. Carbohydrates are broken down into three GI categories: low, medium, and high. Check out the table below for examples of foods that fall into these three categories.
| Low glycemic index (55 or less) | Medium glycemic index (56–69) | High glycemic index (70 or higher) |
| Sweet potatoes | Macaroni and cheese | Bagel |
| Pumpernickel bread | Whole-wheat bread | French fries |
| Kidney beans | Raisin-bran cereal | Sugary candy |
| Bananas | Cranberry juice | Cornflake cereal |
Of course, eating for exercise isn't only about carbohydrates. Read on to find out what other foods and drinks will benefit your chosen form of exercise.
Which Food Will Fuel Your Preferred Exercise?
Whether it's a 45-minute aerobics class, 1 hour of yoga, or a grueling strength-training session, matching your meals to your fitness plan can enhance performance, improve endurance, and lead to a quicker recovery after your workout. But the type of food your body needs varies, depending on your body's overall needs and what kind of exercise you'll be performing.High-Intensity Exercise: Aerobics, Interval Training, Running
You'll benefit from a mix of carbohydrates -- focus on foods with a low or medium glycemic index -- to sustain your energy and improve endurance during your workouts. Also, get some lean protein and healthy fats to help repair and maintain your muscle tissue.And make sure you're getting enough calories to keep up with your level of activity while maintaining a healthy weight.
Water Needs: You don't need to go overboard with the amount of water you drink, but you do need to make sure you're replacing any water lost through perspiration. The more you lose to sweat, the less efficient your body becomes, and that will affect your performance.
Endurance Sports: Marathons, Triathlons
While you're in training, it's best to eat a balanced, varied diet with plenty of carbohydrates. And don't forget to drink enough water to replace what you lose in training.In the week before your event, increase your intake of bread, rice, pasta, cereal, and potatoes as well as fruits and vegetables. This will help you top off your glycogen stores for the big day. But on the evening before your competition, avoid whole-grain, high-fiber, or fatty foods. They take too long to digest.
Water Needs: Hydration becomes particularly important during endurance events, when dehydration is a likely possibility, especially in warm weather. During extreme exercise, water alone may not be enough to replenish the fluids you lose, so to help your body use liquids, drink a potassium-containing sports drink or lick a dab of salt before you drink water. Also, sports drinks with electrolytes and carbohydrates can help with hydration and supply you with a source of energy.
Resistance or Strength Training: Pilates, Weight Lifting
Strength training requires more protein than other exercises, but, unless you're an elite athlete, you probably get enough protein in your everyday diet as it is. However, research suggests that when you get your protein may be key in how quickly you amass muscle. Grab a meal with protein right after your workout and you may benefit from a greater increase in muscle mass than if you wait a few hours.In addition, you'll need an adequate amount of carbs to make it through that final set. And don't forget some healthy fats to round out your diet.
Water Needs: To avoid painful muscle aches the next day, be sure to replenish any fluids lost. Muscle aches are caused, in part, by excessive water loss through perspiration.
Flexibility Exercises: Yoga, Tai Chi, Stretching
Make no mistake: Working on flexibility isn't just about relaxation. Exercises like yoga and tai chi require strength, energy, balance, and mental concentration to get you into, and through, the various poses.You'll need a good supply of carbohydrates for stamina, as well as protein and fats to help repair and maintain your muscle tissue. Also, including omega-3 fatty acids and vitamin C in your diet will help keep your joints and connective tissue healthy.
Water Needs: As with any other type of exercise, your performance will suffer if you are dehydrated, so grab several sips of water before you train. Also, replace fluids lost during your workout to help cut down on postworkout soreness. And unless you are exercising in extremely warm conditions for more than an hour -- such as in a heated room for Bikram yoga -- plain water should do the trick.
Remember to Refuel After Your Workout
Have you noticed that you often crave sweets or starchy foods after a good workout? That's because your body needs to replenish the glycogen it used. It's important to refuel after a workout, but it's also important to choose the right food.For about 2 hours after you exercise, your body is primed for refueling and can replenish its glycogen supplies more quickly than normal, but only if you feed it. So what's the best apres-activity treat for your sore muscles? Carbs are good, but a combination of carbohydrates and lean protein is even better for your body's recovery. Together, they help replenish your glycogen stores, and the protein provides important amino acids that work to repair damaged muscle tissue.
Serve Yourself Strong
Sometimes, making time for exercise is difficult enough without having to plan what you'll eat during the day to make your workout more effective. But if you're working on increasing your cardiovascular fitness or improving your strength or flexibility, it's worth it. Making just a few small changes to the way you eat can mean the difference between calling it quits or calling "next" on the elliptical trainer. Your body will feel better when you put it to the test, and that will give you your best shot at reaching the finish line.Muscle-Cramp Crusher
Potassium may help prevent muscle cramps, since it helps muscles to contract and relax. Try munching on melon, dried apricots, or bananas before a strenuous workout.
Potassium may help prevent muscle cramps, since it helps muscles to contract and relax. Try munching on melon, dried apricots, or bananas before a strenuous workout.
WHAT’S FOR DINNER?!
Caesar Salad with Poached Eggs, Crispy Prosciutto, and Parmesan Wafer
Prep Time:
mins
Total Time:
mins
SERVES 4
INGREDIENTS
Directions
Preheat the oven to 375°F.Line 2 large baking sheets with silicone baking mats.
Mound the Parmesan cheese over 1 large baking sheet and spread to form a thin oval shape. Lay the prosciutto slices over the second baking sheet.
Bake the cheese until it is golden, about 10 minutes.
Bake the prosciutto until it is golden brown and crispy, about 10 minutes.
Transfer the prosciutto to a plate lined with paper towels.
Cool the prosciutto and Parmesan wafer completely (the prosciutto and wafer will continue to crisp as they cool).
Using a serrated knife, remove the crust from the baguette, then tear the bread into bite-size pieces.
Melt the butter with the olive oil in a heavy large ovenproof sauté pan over medium heat.
Add the bread pieces and toss to coat.
Season to taste with salt and pepper.
Transfer the pan to the oven and bake the croutons until they are golden brown and crisp on the outside but still slightly soft in the center, tossing occasionally, about 12 minutes.
Alternatively, the croutons can be transferred to a baking sheet and baked.
Set aside to cool.
Finely chop the garlic, anchovy fillets, lemon juice, and egg yolk in a food processor.
Add the Parmesan cheese and mustard and blend well.
With the processor on, slowly drizzle in the olive oil and the grapeseed oil until the dressing is thick and creamy.
Season to taste with salt and pepper. If necessary, add enough water to thin the dressing to the desired consistency.
Bring a large deep saucepan of water to a simmer over medium-high heat.
Stir in the vinegar and a pinch of salt.
Crack 1 egg into a small bowl or cup and then gently transfer the egg to the simmering water. Repeat with the remaining 3 eggs.
Reduce the heat to medium so that the water simmers gently.
Poach the eggs until the whites are set but the yolks are still creamy, about 3 minutes.
Using a slotted spoon, gently remove the eggs from the simmering water and set them on a paper towel or on an end piece of bread to absorb the excess water.
Toss the lettuce in a large bowl with enough dressing to coat.
Season to taste with salt and pepper.
Transfer the lettuce to a large shallow serving bowl or divide the lettuce among 4 plates.
Scatter the croutons over the lettuce.
Top with the prosciutto, then the Parmesan wafer (breaking it apart for individual servings), and lastly, the poached eggs.
Sprinkle with freshly ground black pepper and serve.
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