By Dawn Blocklinger, RD, LDN and Stefanie Riley, RD, LDN, Bloomington Hy-Vee Dietitians
If your New Year’s resolution includes making 2016 the year you get fit and start a workout program, good for you. Along with that workout plan, you’re going to need a plan for healthy eating and hydration.
Here’s why: Sports nutrition helps us fuel our exercise and promotes rapid recovery. We need to start hydration and healthy eating 30 minutes to three hours prior to our exercise. In addition, if our exercise is more than an hour in duration, we’ll need to make sure we are continuing to hydrate. After exercise, to promote recovery, we will need to continue hydrating and replacing electrolytes and protein.
The benefits of sports nutrition include the following:
- Allows you to train harder longer
- Delays onset of fatigue
- Improves body composition and strength
- Enhances concentration
- Prepares the body for the next day’s workout
- Helps maintain healthy immune function
- Reduces the potential for injury
- Reduces the risk of heat cramps and GI distress
Just what should you eat for a pre-exercise meal or snack?
A great option would be a high-carbohydrate meal or snack that is reasonably low in fat and fiber and one that you have tried before (i.e. nothing new). It should be eaten two to three hours prior to exercise and should consist of 200 to 500 calories, depending on the duration and intensity of the workout. The closer you get to your exercise time, decrease the carbohydrate and calorie content of the meal or snack and choose a smaller snack. You can also include some lean protein — milk on cereal or Greek yogurt.
To stay hydrated, make sure you drink fluids throughout the day. Water is often the best choice. It’s best to save sports drinks for longer duration exercise (more than 60 minutes) as they provide carbohydrates, sodium, and other electrolytes.
After a workout, low-fat chocolate milk can be a great choice to replenish muscles. In a study reported in the International Journal of Sport Nutrition and Exercise Metabolism, (“Chocolate Milk vs. Sports Supplements,” 2006), athletes in a lab setting at Indiana University biked until exhaustion, then rested for four minutes. During the break, they drank either chocolate milk, Gatorade, or another sports recovery drink, Endurox. Results showed that chocolate milk was as effective as Gatorade and twice as effective as Endurox in muscle recovery.
For an post-workout snack, aim for 15 to 25 grams of protein, such as a peanut butter and jelly sandwich, beef stick and crackers, apple and peanut butter, or low-fat string cheese and crackers. A smoothie with Greek yogurt could also be a good post-workout meal. However, be careful when it comes to calories and smoothies. Some can add up to a lot of extra calories.
Here’s a favorite smoothie recipe. Greek yogurt and nut butter boost protein, and ground flaxseed adds omega-3s. Use ice cubes if you like a frosty smoothie, or opt for water if you don’t want it so cold.
Hy-Vee is Bloomington’s newest full-service grocery store located at 1403 N. Veteran’s Parkway. Dietitians are on site at the store every day of the week to help you with specific dietary needs or to answer questions. If you need further guidance, make an appointment with Stefanie or Dawn at 309-663-3054 or e-mail 1035dietitianmailgroup@hy-vee.com.