Tuesday, December 13, 2011

Nutrition Tips for Exercise--a great link

A little minor setback:  I'm laid up with pneumonia.  After racking my brain to figure out what I can do at home to make getting back to exercise easier once I'm well again, I figured my best best is to focus on good nutrition right now.  Nutrition and hydration are vital to having a good exercise experience, feeling great after exercise, and improving health.  Although this link provides nutrition for runners, honestly, I find that it's great nutrition advice for any person doing any type of exercise:
http://www.mysteps.org/newsletters/runners_nutrition.pdf.

You may have to "play around" with what nutrition/hydration choices work best for you and fuel your body the best.  I usually start my morning with two big glasses of water at least two hours before I go to meet up with the girls for exercise.  It takes two hours for liquids to be absorbed down into the large intestines and then get through your body, so that's why it's so important to drink lots of water at that time.  Your body will be much better hydrated when you go to attempt exercise. 

Then about 1/1/2 hours before, I'll have something with a protein/whole grain carbohydrate.  My first choice is 1/4 cup egg beaters and half of a whole grain English muffin.  I'll take some sips of water during that time, but you really don't want a lot of stuff sloshing in your stomach when you are doing your exercise--and you certainly don't want nothing in your system, either.  You want to eat it in enough time so that it gets absorbed into your body a bit.  Some of the other women like to eat a banana with peanut butter or a little bit of whole grain toast with nut butter.  Some of them have been experimenting with shakes they make with whey powder. 

During exercise, I drink water.  Some of the women I exercise with like the G2, zero calorie drinks, especially in the warm months. 

After exercise, again, I like to have something with a little bit of protein and a little bit of carb.  It's kind of important to try to have it in the first 30-60 minutes after exercise, but I think that depends on your intensity choice of your exercise.  My first choice after intense exercise is a small Greek yogurt about 25 minutes or so after I've exercised. 

Really, nutrition is just as important as regular exercise to keep you healthy--and help you recover quicker when you are set back (like me with this pneumonia--ugh!). 

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