August – Nutrition and Fitness
Foods to fuel fitness
How much protein?
Despite what many active people think, protein from foods like meat, chicken, eggs, or fish is not an important source of fuel for exercise. While weight lifters and long-distance runners may need a little more protein than the recreational athlete, most of us will get more than enough protein from eating regular meals and a variety of foods.
Get your vitamin C and E
Experts have suggested that being active produces harmful free radicals – particles that can damage cells and genetic material (DNA). It may be important to eat foods rich in antioxidants such as vitamin C and E to help repair this damage. Foods rich in these vitamins include strawberries, oranges, grapefruit, kiwi fruit, olive oil, wheat germ and nuts.
Eat iron-rich foods
Studies have found that runners, particularly female runners, may have low levels of iron. This may be because they eat less meat (which is high in iron), absorb less iron and consume fewer calories. It is important to eat enough iron-rich foods such as dried fruit, spinach, enriched cereals and low-fat meat.
Add some omega-3
Early studies suggest adding marine-sourced omega-3 fatty acids may reduce inflammation and muscle soreness, which benefits athletes and beginners alike. Omega-3-rich foods include fatty fish such as salmon, mackerel, anchovies, sardines, herring, Arctic char, and trout.
Other general nutrition tips
Here are a few simple tips for enjoying nutritious foods:
- Start your day with breakfast. Especially as you start to exercise more, you’ll need the morning fuel to be productive during and after work. Skipping breakfast will only make you hungrier throughout the day and more likely to overindulge in unhealthy foods. Eating regular, smaller meals is the best way to burn calories most efficiently.
- Keep a bowl of fresh fruit ready. Place a bowl of fruit on your kitchen table and at your desk at work.
- Pack your lunch the night before. You’ll be more likely to plan nutritious, satisfying lunches if you’re not scrambling for the nearest snack in the early morning or at work.
- Be inspired. If you enjoy cooking and eating, buy a healthy cookbook or food magazine to help you cook creative nutritious meals.
Ask Your Pharmacist
Question: I’m trying to eat healthy while exercising but I’m not sure what to do before, during and after exercising. What should I eat and drink?
Answer: Maintaining a well-balanced diet by following Canada’s food guide, including eating fruits, vegetables and grains, is important. It’s necessary to eat and drink fluids before exercising to ensure you have energy for your workout. It is equally as important to drink plenty of water during and after your workout as well as to have a snack after physical activity. A few hours before your planned exercise, have a regular meal if needed, but make sure you have enough time to digest your food. Your meal should include a serving of protein and carbohydrates along with fruits, vegetables and fluids for a well-balanced diet. This will help ensure you have energy to complete your workout. After you are finished, it’s always a good idea to have a meal with protein. This will help your muscles recover and grow.
Speak to your Pharmasave pharmacist if you have any more questions.
Health Tip
Are you planning to go hiking, camping or spending time outdoors? Don’t forget to bring a tick removal kit with you. It’s important to avoid tick bites or know how to remove them to prevent Lyme disease. Even though most ticks do not carry diseases, it’s still necessary to remove any tick completely to prevent skin infections. Other ways to keep yourself safe is to consider using bug spray (DEET or Icaridin) and wear light coloured, long sleeve shirts and pants. Drop by your local Pharmasave today if you have more questions or to pick up a tick removal kit before you head outside.
