From Your Health Journal…..”What a great article written by Linda Copp for U T San Diego called Optimal Workout Starts With Smart Diet Choices. So many people who train to get healthy or prepare for an athletic event work the body hard with various exercise, but many times, the fail to eat healthy which is extremely important. Athletic ability is comes from both genetics and training. But, without smart food choices and timing of meals, training and performance may be compromised. It is imperative that the majority of the athlete’s diet leading up to an event includes nutrient-dense foods to ensure that the required nutrients are available for general health and optimizing training. Active individuals must consume diets that are rich in fruits, vegetables and whole grains; are low in saturated and trans fats; and contain adequate fiber and protein. Carbohydrates do play an important role in a healthy training diet, but make sure they are the complex carbohydrates, not the simple carbohydrates. Complex carbohydrates come from whole grains like oatmeal, oatbran, rice, breads, pitas, tortillas, buckwheat, barley, beans, and lentals. They give you long lasting energy and higher in nutritional value. Please visit the U T San Diego web site to read this important article as well as support Ms. Copp in her message. The link is provided below.”

From the article…..

Are you preparing for that 10K race, half marathon, marathon, swim meet, long hike, soccer tournament or cross-country bicycle ride? Put in those laps, miles, games and rides, but don’t forget to pay attention to what you’re putting in your body. Pre-event nutrition is essential for optimum performance.

Athletic ability is derived from both genetics and training. However, without high-quality food choices and the appropriate timing of meals, training and performance may be compromised. It is important that the majority of the athlete’s diet leading up to an event includes nutrient-dense foods to ensure that the required nutrients are available for general health and optimizing training. Active individuals must consume diets that are rich in fruits, vegetables and whole grains; are low in saturated and trans fats; and contain adequate fiber and protein.

Carbohydrates are the best foods to fuel one’s muscles, because they provide glycogen to the muscles for energy during exercise. They also digest quickly and are readily available for fuel. These can be in the form of simple sugars such as in fruits and juices or complex carbohydrates as in pasta, bread, rice, cereal, oatmeal, corn and many other grains.

Protein is important for muscle growth and to repair muscle damage after workouts. Consuming sources of fat is important not only for energy but also to help your body use some vitamins and plant compounds known as phytochemicals.

Vitamins and minerals help to release the energy stored in food so that your body can use it as fuel. Water is the most important nutrient to keep you hydrated as you exercise. It is integral to replace fluids you lose through sweat or performance will suffer.

Here are some food suggestions to help you prepare for the event. Because we are all unique, each of us must experiment to figure out which foods — and how much of them — work best before an event. Some athletes can consume a large meal right before an event and experience no digestive problems. Others would rather not eat anything for four hours prior. Each of us must determine which foods, and also if any, settle easily, and when we should eat them. The current research does suggest that pre-exercise food actually enhances performance.

To read the full article…..Click here