LOLЁ inspires women to lead active lifestyles. We value our health, our mind and our bodies and enjoy physical activity.  Whether you are a marathon runner, you frequent a morning spinning class or you enjoy mountain biking on the weekends, nutrition can play an important role in your athletic performance and recovery. Choosing the right foods at the right time can help you get the most out of your workout and improve how you feel.   

 THE KEY PLAYERS

Carbohydrates provide the main source of energy for our brains. Our body stores carbohydrates as glycogen, which is used as energy by our muscles during exercise. Carbohydrates also help our body maintain blood sugar during exercise, preventing us from feeling dizzy or tired.  Examples:  bread, pasta, rice, fruit, vegetables, cereal

 Protein supports our body in building and repairing muscles and tissues. It is not as important for fueling the muscles before a workout. Examples: Eggs, tofu and soy products, dairy (milk, yogurt), fish, poultry, meat

Fat provides energy and essential fatty acids that our body can’t make on their own. It also helps our body absorb fat-soluble vitamins – A, D, E and K. Examples: Olive oil, canola oil, nuts and nut butters, avocados, fatty fish such as wild salmon

Other key nutrients for athletes: iron, calcium, Vitamin D, B vitamins, zinc, magnesium and antioxidants Vitamins C, E, beta-carotene and selenium.

THE BEST CHOICE

Supermarket shelves are packed with bars, powders, gels, drinks and supplements, all promising to increase your energy and improve your endurance. While this may be a convenient way to get the nutrients you are looking for as an athlete, it is important to realize that most athletes needs’ can be met without expensive, specialized products. If you find that hard to believe, consider this—Olympic athletes compete without using them. They don’t take “muscle building” powders or take supplements (even multi-vitamins) because of the chance that they are contaminated with banned substances (supplements are not well regulated). All of the above nutrients are found naturally in foods. Supplementation has not been shown to be effective in improving performance in people who eat well-balanced diets.

While there is a time and place for some specialty products, it is important that you evaluate their ingredients, safety and effectiveness before emptying your bank account. Will this product meet your workout needs? Chances are that whole, natural foods will always give you the most benefit and will be much less expensive. You can also easily make your own “energy” foods and beverages. For recipes check out: Nancy Clark’s Sports Nutrition Guidebook.

Check back the 24^thof March to learn how you can make the most of out your workout by choosing the right foods before, during and after exercise.

Resources:

Dietitians of Canada, American College of Sports Medicine. American Dietetic Association. Joint Position Paper: Nutrition and Athletic Performance. 2008

Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook. Champaign: Human Kinetics

Tags: Lolë, sarah golden, sports nutrition, zest for life

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