FUEL-YOUR-WORK­OUT MEAL PLAN

Food is fuel, but it should taste good, too! This easy plan pro­vides all the nu­tri­ents you need to power your ac­tive life in de­li­cious ways.

Clean Eating - - CONTENTS - By Erin Mac­don­ald and Tiffini Bachus

Su­per­charge your work­out with this one-week menu plan plus our guide to pre- and post-work­out nosh­ing.

Whether you’re new to ex­er­cise, a week­end war­rior or a sea­soned ath­lete, proper nu­tri­tion will bet­ter en­er­gize your per­for­mance, im­prove re­cov­ery time and re­duce the risk of in­jury.

All food is made up of some com­bi­na­tion of the four macronu­tri­ents: car­bo­hy­drate, pro­tein, fat and wa­ter. Each macronu­tri­ent plays a unique role in help­ing you achieve over­all health.

CAR­BO­HY­DRATE, ab­sorbed as glu­cose, is typ­i­cally the main source of fuel for your body and brain. Glu­cose can be used for en­ergy or con­verted to fat or glyco­gen (the form of glu­cose that is stored for later use) when there’s a sur­plus. Foods that con­tain mostly car­bo­hy­drates in­clude fruit, veg­eta­bles, grains, legumes and dairy.

PRO­TEIN com­prises amino acids, which play many roles, in­clud­ing re­pair­ing dam­aged tis­sue, con­struct­ing hor­mones and di­ges­tive en­zymes, build­ing im­mu­nity and trans­port­ing oxy­gen through your body. Ex­cess pro­tein is stored as fat or can be used as an

in­ef­fi­cient form of en­ergy. )oods that con­tain a lot of pro­tein are meat, fish, chicken, turkey, eggs, dairy, legumes and soy.

FAT is an im­por­tant source of fuel, an es­sen­tial part of cell mem­branes and the back­bone of sex hor­mones. ,t also fa­cil­i­tates the ab­sorp­tion of fat-sol­u­ble vi­ta­mins A, ', ( and . and many phy­tonu­tri­ents. )at-rich whole foods in­clude nuts, seeds, co­conut, av­o­cado, olives and whole-fat dairy.

HY­DRA­TION is cru­cial for good health and sports per­for­mance. To cal­cu­late how much you need, use this gen­eral rule of thumb 'i vide your weight in pounds in half and drink that many ounces of wa­ter daily. When en­gag­ing in phys­i­cal ac­tiv­ity, aim to drink an ad­di­tional 12 ounces for ev­ery 30 min­utes of ex­er­cise to make up for lost fluid.

The amount of each macronu­tri­ent you need to per­form your best varies de­pend­ing on your age, gen­der, lean mus­cle mass, length and in­ten­sity of ex­er­cise, and whether you Ú re preg­nant or breast­feed­ing. To en­sure you Ú re get­ting what you need, start by mak­ing sure you eat and drink some of each macronu­tri­ent at ev­ery meal start by us­ing the Ü. now <our 1 um­bers Ý cal­cu­la­tor, p. and mon­i­tor how you feel when work­ing out. Af­ter three to four weeks, you may con­sider ad Must­ing the amount of car­bo­hy­drate, pro­tein and fat you eat and note any dif­fer­ences in your re­sults and how you feel.

Smoky Cau­li­flower Hash

Sweet Potato Slid­ers (SEE RECIPE, P. 76)

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