聽 聽 聽 聽 聽 聽 聽 聽 Only about 15 percent of Canadians get enough regular physical activity. But it鈥檚 easier than you may think.
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 Here鈥檚 what to eat and drink before, during and after exercise:
-聽聽聽聽聽聽聽聽聽 More than three hours before exercising 鈥� Eat a regular meal if you want, since you鈥檒l have time to digest. Balance a serving of lean protein with a good amount of carbohydrates 鈥� rice, spaghetti or bread 鈥� plus fruit and vegetables and water, milk, or juice.
-聽聽聽聽聽聽聽聽聽 Just before exercising 鈥� Stick with light, easy-to-digest snacks. Go for fruits and fruit snacks, perhaps with a few light carbohydrates (graham crackers, cereal). Keep yourself well hydrated so you鈥檒l have enough water circulating in your system (but not so much that you feel overfull or will have to keep stopping for restroom breaks).
-聽聽聽聽聽聽聽聽聽 During exercise 鈥� Drink an average of a cup of liquid every 15 to 20 minutes. Water will be fine for short periods, especially if you鈥檝e eaten enough in advance. For exercise lasting more than an hour, you may want to keep your energy up with sports drinks or juice mixed with water.
Foods that fuel fitness
How much protein?
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 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
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 Experts have suggested that being active produces harmful free radicals 鈥� 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
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 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
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 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:
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 Start your day with breakfast. Especially as you start to exercise more, you鈥檒l 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.
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 Keep a bowl of fresh fruit ready. Place a bowl of fruit on our kitchen table and at your desk at work.
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 Pack your lunch the night before. You鈥檒l be more likely to plan nutritious, satisfying lunches if you鈥檙e not scrambling for the nearest snack in the early morning or at work.
聽聽聽聽聽聽聽聽聽聽聽聽聽聽聽 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: My doctor says I should start exercising to lose weight and help my diabetes. Where do I start?
Answer: Scheduling regular physical activity that you enjoy is a good place to start. This can include walking, gardening, or dancing. The Canadian Diabetes Association recommends 150 minutes of moderate-vigorous exercise per week, or more simply, 30 minutes five days a week. Remember to pace yourself 鈥� you can start with 5 to 10 minutes of physical activity daily and build your endurance gradually.
