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Foundation of fueling - how's your diet looking?

Posted Mar 10 2013 8:28am

Cooking in compression gear in Kona, Hawaii.

I hope you enjoy my latest article from my monthly column with  Iron Girl . Thanks for reading.
Foundation of FuelingBy Marni Sumbal, MS, RD, LD/N


To succeed in sports, every athlete should address the building blocks of great performances. As you train to improve fitness, skills and mental strength, it is important to commit to providing your body with the right types of nutrients to fuel your body. Remember – A well-fueled body is a happy body.
Carbohydrates (like fruits, veggies, starches and grains) provide useful energy to fuel and refuel from activity. Protein (like dairy, meat, fish and lentils) helps the body repair and rebuild for future training sessions. Lastly, heart-healthy fats are essential components of a balanced diet to support overall health.
Refuel/Fuel – Carbohydrates.
-50-65% of the daily diet should be from primarily heart-healthy carbohydrates. Veggies, fruits, grains, beans, legumes, low-fat dairy and starches provide the body and brain with energy, vitamins and minerals to fuel workouts and to assist in recovery. Rebuild/Recover – Protein.
-18-25% (or 1.1-1.5g/kg body weight) of the daily diet should be from lean/low fat quality protein. Beans, nuts, seeds, poultry, fish, meat, tempeh, tofu and low-fat dairy repair damaged tissues and muscles throughout the day and help reduce the risk for injury by keeping muscles strong and growing.Satisfy/Protect - Fats
-25-30% of the daily diet should be from heart-healthy fat. Nuts, seeds, oils, nut butters, cheese and fish protect organs, transport nutrients within the body and keep your tummy happy.Don’t forget your water to stay hydrated before, during and after workouts and throughout the day. Aim for at least 8 – 12 ounces water with meals, snacks and before/after training. Consume around 20-28 ounces fluids during each hour of training, sipping every 10-15 minutes. Meal examples *Breakfast: Oats + low-fat milk (or yogurt) + berries + flax seeds (ground) and cinnamon/cloves + chopped nuts.
*Snack: String cheese and fresh figs.
*Lunch: Mixed greens/veggies sautéed in olive oil + protein (ex. beans + fish or tempeh) topped with a little cheese or avocado. Served with whole grain tortilla, pita bread or whole grains (ex. millet, brown rice, quinoa, bulgur).
*Snack: Apple (or fruit) + nut butter
*“Breakfast” for Dinner: Scrambled eggs + veggies + fruit + whole grain bread or waffle.
*Dessert/snack: 1 ounce dark chocolate + strawberries.
*Pre workout – Whole grain toast (if sensitive stomach – rice cake) + nut butter + banana slices
*Post workout snack: 8 ounces low-fat/non-fat milk (or ½ cup low fat yogurt) + small fruit (or handful favorite cereal) OR 8 ounces low-fat chocolate milk.

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