Kittle: Diet influences value of regular exercise

Eating a pre-exercise meal or snack has two purposes—to prevent hunger, help supply fuel to the muscles.

I’m often asked: “What should I be eating before and after exercise?”

Research has shown that what you eat and drink can have an effect on your exercise performance.

The main source of fuel used by the body during exercise is carbohydrates, which are stored in the muscle as glycogen, a form of sugar.

When exercising, glycogen reserves can be used up, especially if an activity last longer than 90 minutes.

Because the amount of glycogen the body can store is limited, it’s important to replace glycogen stores by consuming a diet that is high in carbohydrates for energy.

Eating a pre-exercise meal or snack has two purposes—to prevent hunger before and during exercise; and to help supply fuel to the muscles during exercise.

A pre-exercise snack or meal should include:

• a balance of carbohydrates such as pasta, fruits and vegetables, rice, legumes potatoes or bagels

• little or no fat foods

• a low-moderate amount of protein including lean meats, fish, peanut or almond butter

• water.

Below are some examples of a meal plans one to two hours before exercise:

Breakfast

Cold or hot cereal with fruit or fruit juice and low-fat or non-fat milk.

French toast or pancakes with maple or fruit syrup.

Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) and fruit juice.

Toast with jam or honey and low-fat yogurt.

Bagel or English muffin with jelly and/or peanut butter, a banana, and fruit juice.

Lunch or dinner

Deli sandwich on whole wheat bread with turkey, cheese, lettuce, tomato, extra veggies, and mustard, and baked chips.

Bean burrito (light on the cheese and skip the sour cream); two soft tacos with grilled chicken, lettuce, tomato, and extra salsa; and Mexican rice.

Two small hamburgers with fruit or fruit juice and a side salad.

Grilled chicken sandwich, frozen low-fat yogurt, and baked potato with low-fat sour cream or salsa. Pasta or cheese ravioli with red sauce, French bread, steamed vegetables, pudding, and fresh or canned fruit.

A slice of thick-crust veggie pizza, low-fat gelato and fresh or canned fruit.

Baked or grilled lean beef, chicken, turkey, or fish; steamed rice; dinner roll; cooked green beans; low-fat frozen yogurt; fruit juice.

The most important part of anyone’s diet is water—you need to keep hydrated to replace body water lost while exercising and cool the body.

The guidelines for drinking water one to two hours before an activity or exercise is 10 to 14 ounces of cool water.

During exercise, you should aim to drink three to four ounces every 15 minutes.

And after exercise you should drink at least 16 ounces to rehydrate.

Water is best to replace fluids lost by the body, however, sports drinks and diluted fruit juice is good for fluid replacement and energy for longer or all day events.

To be sure you are hydrated, check your urine colour. If it is the colour of lemonade you are drinking enough. If it is the colour of apple juice it means you are dehydrated.

Eating for recovery should begin within 30 minutes of finishing a workout.

The guidelines for eating after exercise are much the same as pre-exercise and should include foods which are higher in complex carbohydrates and lower and fat such as pretzels, cereals, grains, fruits and vegetables, bagel, banana, muffins, yogurt, eggs, cottage cheese, nuts and seeds.

Avoid fried foods, pizza, mashed potatoes and butter, biscuits, hot dogs, burgers, cheese, cookies and cakes, butter and margarine, sugary cereal and pop. Eating “good carbs” will restore muscle fuel reserves, and some protein to help in the repair and building of muscle tissue.

Just Posted

Dangerous driver stopped by spike belt in Lake Country

The driver was arrested in Lake Country after fleeing the scene in Kelowna

Cops cuff good guys for great cause

Kelowna RCMP arrested members of the public as part of their annual Cops for Kids fundraiser.

Bladder dam being installed in West Kelowna

The city is installing a bladder dam on the west side of Gellatly Road

Supreme Court of Canada ruling a “missed opportunity” for B.C. wineries

B.C. Wine Institute and its members disappointed about ruling on interprovincial trade

Blind Kelowna athlete wins grappling gold

Michelle Jorgensen takes her division at her first ever tournament in Kamloops

VIDEO: Work is play for this B.C. avalanche rescue dog

CARDA certified Joss’s Job is to save lives — but to her, it’s all a game

Government has no solution for dangerous stretch of Highway 1

Columbia River-Revelstoke MLA Doug Clovechok met with the Ministry to talk about the dangers around Highway 1

B.C. couple caught in Kootenay Pass avalanche

Just after the ministry carried out avalanche control and opened the highway a Rossland couple was almost swept away by snow

Lance Armstrong settles $100M lawsuit with U.S. government

Disgraced cyclist reached $5-million settlement with sponsor U.S. Postal Service

2 B.C. men deemed heroes for saving man from fire

Fire on Coronation Avenue in Duncan sends one man to hospital

B.C. has highest C-section rate in Canada: report

Researcher says it’s not necessarily a bad thing

Whistler to open Canada’s first pod hotel

Pangea Pod Hotel to feature units big enough to fit a queen-sized mattress and not much else

Police investigate suspicious Armstrong incident

Man in older model truck allegedly approached young girl in neighbourhood; asked if she wanted ride

Black Press Media acquires two new Alaska newspapers

New Media Investment Group to acquire the Akron (OH) Beacon Journal while Black Press Media takes on daily newspapers in Juneau and Kenai Alaska

Most Read