6 Healthy Eating Tips for Active
Adults
by Meri Raffetto RD
For
active adults it’s important to make sure you are getting the
proper nutrition for your pre-meal and post-meal workouts. Here
are 6 healthy eating tips to keep you on track!
Adequate Carbs!
With the latest low carb trend it can become difficult, to say
the least, to figure out what you should be eating especially
if you are active! The truth is, when you exercise your muscle
burns a type of carbohydrate called glycogen for fuel. To keep
these important fuel levels optimal for peak performance, we must
eat a diet rich in whole grains, beans, potatoes, and other high-carbohydrate
foods. You can’t produce optimal glycogen stores with a high protein
low carbohydrate diet. Go for the whole grains such as 100% whole
wheat breads, brown rice, quinoa, or millet. Limit the ‘white’
refined products.
Protein
Yes it is true, active people need more protein than the average
person. It is especially important after our workouts to repair
muscle damage. Include lean meats, fish, soy, and eggs. Active
people need about 3-4 three-ounce servings a day.
Eat Your Fruits and Veggies!
When you exercise, you breathe harder taking in more oxygen. While
you need oxygen to support life, it can become unstable in the
body. Unstable oxygen can oxidize and damage your muscle cells
which can bring on inflammation and soreness. You can protect
yourself from oxidation by eating healthful amounts of antioxidants
found in fruits and vegetables. Eat at least five fruits and vegetables
a day!
Drink, Drink, Drink
The more you exercise, the more you sweat. Replacing these fluids
is vital for peak performance and endurance. During long workouts
you may need a sports drink that contains carbohydrates and electrolytes.
Drink at least 8-10 servings of fluids/day.
Fueling Before A Workout
This step alone will not only lengthen your workout but it will
also increase your performance which is key when training for
an event. If you don’t eat before exercise you will likely feel
light-headedness, fatigue, and nausea. In addition, your body
turns to muscle protein for fuel because it doesn’t have enough
carbohydrate. By starting your workout well-fueled, your body
will burn a combination of the carbohydrate stored in your muscles
and stored fat. Eat 2-4 hours before a workout or event. Choose
a high carbohydrate, low fat, moderate protein meal or snack.
Drink at least 10 ounces of water to help offset sweat loss during
your workout.
Fueling After A Workout
It is important to consume calories and fluids during the first
half hour after you exercise for optimal recovery. If you aren’t
hungry right away a quick snack will do. Drinking a sports drink
or 100% fruit juice will do the trick! Don’t forget to eat a meal
later with protein to repair muscle damage.
© Meri Raffetto, 2004
About the Author
Meri
Raffetto is a Registered Dietitian and a recognized professional
in the area of nutrition and wellness. She has developed online
weight management programs to help people get off of diets and
get into way of life. For more information or to sign up for our
free newsletter, visit www.reallivingnutrition.com.
