Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.
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3 1 w w w. s p i r i t o f w o m e n . c o m FA L L 2 015 S P I R I T O F W O M E N SHUTTERSTOCK healthy fats. Fill yourself up with food that your body can run on, not hollow calories from junk food that will leave you feeling hungry again in a few hours." FILLING UP How much of each macronutrient should you eat for optimal results? There's no one right answer. Everyone's body responds differently to food intake and exercise, so finding the macronutrient ratios that are right for you is a process of trial and error. "Start by learning which nutrients you need to get through a normal day," says registered dietitian Alisa Carrozza, employee wellness program coordinator at Christiana Care Health System in Wilmington, Del. "Use a meal planning tool—you can find a number of examples online—to help you find the average of what you're eating. Once you learn what you need, keep a food log for a few days to gauge the grams of carbs, fats and protein you're eating on average. Take note of your energy level, and from there, adjust your intake on workout days." STAYING HYDRATED The human body is more than 60 percent water, and water—along with minerals—is what you lose when you sweat during a workout. Becoming dehydrated can lead to fatigue, cramps and more serious issues in extreme cases, so it's critical to stay hydrated as well as maintaining a healthy diet. Some fitness enthusiasts try to overhydrate prior to working out to compensate for fluid loss in advance, but that isn't a good idea. Doing so can lead to stomach cramps and urgent bathroom trips. The better approach is to stay hydrated with water throughout the day, say the experts. "If you maintain a consistent level of water in your system, it helps prevent injuries during a workout," Klop says. "Drink some water within an hour before exercising, but don't do a day's worth of drinking an hour beforehand." Sports drinks can help replenish some of the salt and minerals you lose through sweat, but they can also be high in sugar and calories. Unless you're involved in an extended physical endurance activity such as running for an hour or more at a time, sports drinks are usually unnecessary. Water works just fine. "Don't forget, water-rich foods such as fruits and vegetables can also help keep you hydrated throughout the day," Smith says. "And remember that sugary beverages like colas are going to work against you if you're trying to maintain or lose weight. Water, whether it is from the tap, bottles or food, is always your best bet." • W hether you're training for a triathlon or just trying to get in a brisk 30-minute walk most days, what you eat and drink is a critical element in how your body responds to exercise and how it recovers afterward. Let's start with the basics: Food's nutritional value is made up of carbohydrates, proteins and fats. Carbohydrates are the preferred fuel for your body and brain, while proteins are the basic building blocks of muscle tissue. Healthy fats are essential to the development and maintenance of other body tissues. To maintain the right balance of food for your exercise activity level, you'll need to focus on the amount of each macronutrient in the foods you eat before and after a workout. In general, carbohydrates are best consumed pre-workout as an energy boost, while proteins and fats are better for post-workout recovery due to their roles in rebuilding and maintaining body tissue. PRE-WORKOUT OPTIONS FOR ENERGY "Try to eat complex carbohydrates about one to three hours before you work out," says Emilie Klop, a registered dietitian at Spectrum Health Gerber Memorial Hospital in Fremont, Mich. "Between 50 and 60 percent of the energy used during a workout is going to come from carbohydrates. Eat complex carbohydrates, such as whole-grain breads, pastas, oatmeal and brown rice. Those take longer to break down and will give you more sustained energy." Simple carbohydrates and sugary snacks are pre- workout no-nos. They can provide you with a quick burst of energy, but it will be followed by a crash as your blood sugar bottoms out. "Simple carbs and sugary snacks aren't very good for you to begin with," Klop explains. "White bread, white pasta, cookies, candy—none of it is good for you. And because your body burns right through it, you probably won't have enough energy to get through your workout without a crash." POST-WORKOUT CHOICES FOR RECOVERY Post-workout meals should emphasize protein and fats but should also include complex carbohydrates to help energy recovery. As always, opt for healthy food choices. "Proteins and fats are higher in density and can help make you feel full with less food intake," says Christina Smith, a registered dietitian with Inspira Health Network in New Jersey. "But opt for protein options like nuts and lean meats. Avocados and olive oil are good examples of