Wise Nutrition for exercise.

 

Key things to remember

 

• Take in sufficient fluids
• No need for  higher fat intake unless overall energy needs are higher
• Some fat is essential, try to have ‘ good’ fat over ‘bad’ fat
• Base meals on starchy foods to keep up energy levels throughout the day
• Protein requirements are likely to behigher to aid in muscle recovery
• Try to eat a high GI (glycaemic index)food such as a banana within half hour after exercise
• Eat less but more often
• Ensure you eat at least five fruit and vegetables a day
• Electrolyte
•  

Fluid Intake for exercise
Due to water losses from sweat and heat production in exercise, it is important to ensure to drink enough water or isotonic drinks to replenish water losses and important minerals

 

Eating before exercise
Aim to eat a small meal containing carbohydrate at least two hours before exercise to meet demands during exercise.

 

Eating following exercise
Aim to eat carbohydrate within the following half hour of exercise. Choose high-glycaemic carbohydrate such as a banana.From then on eat every two hours for the following four to six hours of exercise that includes a source of carbohydrate, some protein and a little fat. As most animal foods contain some fat this can be met in protein with a starchy food and some veg or salad.

 

Important nutrients

Adequate intake of all nutrients is important but to highlight some important things to remember.

 

Ensure you eat at least five fruit and vegetables a day. This is because they contain some vitamins which act as antioxidants and protect against cell damage. Exercise can increase the need for antioxidants.

 

If restricting energy intake, do not restrict lesser than 500kilocalories a day. Excessive energy restriction can weaken the bones, reduce muscle mass and  lower your metabolic rate.

 

Restrictive energy intake can also cause insufficient intake of some nutrients because food intake is less. Such examples are iron, which is a particularly important nutrient for female athletes and could lead to Iron Deficiency Anaemia; and calcium which is important for bone health.

 

Good sources of iron are red meat, liver (not if pregnant), mackerel, pulses, cereal and green leafy vegetables (except spinach). Try to take in a source of vitamin C when consuming sources of iron to increase absorption, such as a glass of orange juice or some tomatoes.

 

Calcium is found in dairy products such as milk and yoghurt but soya milk is sometimes fortified with calcium. Alterntative to dairy foods include sardines ..?

 

Protein supplements vs protein in foods

Protein requirements can be met in the diet with no need for protein supplements as long as  the percentage of energy intake from protein is sufficient. However protein supplements are convenient to take to ensure adequate timing of protein intake before or after exercise. Studies have shown that intake of protein  immediately before or within an hour after exercise significantly enhances the rate that protein repairs muscles compared to delayed protein intakes.

 

Protein supplements are low fat, and there are low calorie options which can aid weight control, however supplements should not soley replace food sources and should be included within a healthy balanced diet.

 

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