by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
Engaging in regular physical activity is extremely important and offers a lot of psychological and mental health benefits. Exercising can enhance weight management efforts, lessen daily stresses, strengthen muscles and bones, and can help prevent chronic diseases. Fueling your body with proper nutrition is important to ensure that you reach your full potential in a workout. That being said, it’s important to be able to distinguish between what you hear in the locker room and true nutrition facts. Let’s address some exercise-related nutrition questions.
A lot of misconceptions about dietary protein exist in the context of exercise. Protein is a macronutrient and an important part of balanced meals. It helps keep you satiated and can help build muscle with weight training exercises. However, most people can achieve adequate protein with meals/snacks alone and do not require expensive supplements. The RDA for protein is 0.8 g per kg of body weight (0.4 g per lb). Research shows that in a normal, healthy person there is no benefit to eating more than these requirements when trying to build muscle. In fact, excessive amounts of protein can be harmful to your kidneys.
A lot of studies show that eating a small to medium sized breakfast before a moderate workout, rather than fasting, can help improve performance. Eating an hour before exercise is adequate timing. Make a nutritious carbohydrate choice and incorporate some protein such as a fruit smoothie with yogurt or low-fat cottage cheese and whole wheat toast. Try not to consume foods high in fat or fiber before a moderate to vigorous workout. They can take awhile to digest.
When it comes to post-exercise, nutrition is key, especially if you’ve completed a vigorous workout. During exercise, your body uses glycogen (your body’s storage of glucose) for energy. Therefore, it is important replenish those glycogen stores with healthy carbohydrates. Also, eating protein-containing foods after a workout can help repair muscle and promote muscle building. Even a small snack, such as a Greek yogurt (10-15g protein), can do the trick. Make sure you also re-hydrate after exercise. Chances are, if you had a vigorous workout, you lost a lot of water through sweat! Unless you’ve run a marathon or engaged long duration exercise, eating food is enough to replenish lost electrolytes.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
