Foods that help fuel your fitness
The best foods to fuel an active lifestyle
As the weather breaks and sunshine and milder temperatures beckon hibernators outdoors, the spirits of anyone who enjoys active time outside begin to lift. Runners and walkers are more than ready to kiss the treadmill goodbye, cyclists can’t wait to break free from their stationary bikes, and climbers, rowers and hikers crave those deep breaths of fresh air.
Moving exercise outdoors often means new challenges: gusty winds, steeper hills, uneven terrain and very likely more miles. Along with this transition comes a need to focus on nourishing meals and snacks that fuel these more intense, adventurous workouts.
Being smart about nutrition both before and after exercise can lead to better endurance and quicker recovery. The right diet also supports a healthy weight and maintenance of both muscle mass and flexibility.
The key to unlocking the body’s potential for great workouts and overall well-being is a diet based on whole, real foods. This includes plant-based foods such as fruits, vegetables, nuts, seeds and unprocessed grains, as well as meat, dairy and eggs from responsibly raised animals.
Thankfully, the warmer months bring fresher, tastier produce and a greater variety of locally raised foods to farmers markets and stores. These nutrient-rich, delicious foods should be the foundation for an active person’s diet.
For pre-workout power: Berries and whole grains
In the hour leading up to exercise, a light snack with goodquality carbohydrates will provide the energy you’ll need for the work ahead and boost your blood sugar healthfully. Berries are an excellent choice for preworkout fuel. They provide natural, easily digestible sugars and boast an impressive array of inflammation-fighting phytochemicals. Some ideas:
■ Top a piece of whole-grain toast with a thin layer of peanut butter and sliced fresh strawberries for a delicious take on the classic PB&J.
■ Blend fresh or frozen blueberries with almond milk and half a banana for a delicious, quick smoothie.
■ Eat blackberries or raspberries out of hand or blend them into yogurt and freeze into ice-pop molds for a cooling treat.
■ Dried, unsweetened cherries are a portable energy booster that can be enjoyed anywhere; keep some in a sealed container in the car or gym bag for an anytime pick-me-up. If there are two hours or more before planned exercise, a heartier snack or even a light meal may be needed before hitting the pavement or trail. It’s still a good idea to include quality carbs such as fruit and whole grains along with a small amount of protein to help stabilize energy levels and provide more long-acting fuel. In warmer weather, ditch the hot oatmeal in favor of a cool parfait or overnight oats. Either can be made in a glass jar and stored in the fridge
until ready to eat.
For the parfait: Layer berries or other seasonal fruit with plain yogurt, chopped nuts and granola.
For overnight oats: Combine plain rolled oats with milk, chopped fruit and, if desired, peanut butter or nuts; mix well and refrigerate at least four hours before enjoying.
Prefer a more savory approach? Try hummus with raw or roasted veggies like carrots, peppers and zucchini along with whole-wheat pita.
For post-workout hydration: Coconut water and watermelon
Following exercise, it’s important to replenish fluids and electrolytes lost in sweat. For lighter exercise of an hour or less, simple coconut water, which provides potassium, magnesium and sodium, is a smart choice and a more natural, nutritious alternative to sports drinks.
Or, for a refreshing summer treat, try salted watermelon after a workout.
Watermelon’s high water content along with its electrolytes, natural sugars and antioxidants make it a hydration powerhouse. The sprinkle of salt will enhance the fruit’s sweetness and help replace sodium lost in sweat.
Take rehydrating to the next level by blending frozen watermelon, mint leaves and coconut water into a delicious, all-natural slushie.
For post-workout recovery: Seeds and fatty fish
The hour after exercise is a vital time to take in foods that help rebuild muscle and replenish energy. A light meal or snack that includes both carbohydrates and protein does the job best.
For carbs, think outside the refined sugar box of granola bars and chocolate milk for something more wholesome.
Seeds contain all the nutrients needed to grow a baby plant and so are extremely high in many healthpromoting compounds.
Both sunflower and pumpkin seeds provide magnesium, which helps relieve muscle tension. These larger seeds can be eaten on their own or mixed with nut butter, honey and oats to create delicious, portable energy bites.
Hemp and chia seeds contain anti-inflammatory omega-3 fats and can be blended into post-workout smoothies or mixed into yogurt or cottage cheese along with honey or jam for the ultimate recovery snack.
Quinoa and millet seeds, when cooked, make an excellent base for a grain salad, which can swing sweet (cinnamon, berries, walnuts) or savory (cherry tomatoes, feta, spinach).
It’s well known that protein is required for muscle repair. Some may reach for protein powders or bars out of convenience, but compared with whole foods, these products offer little in the way of health-boosting benefits. Not to mention many of these products contain far more protein than the average exerciser needs.
Fatty fish like wild salmon, trout and tuna offer high-quality protein as well as heart-healthy omega-3 fats that can reduce joint and muscle swelling. For a quick post-workout meal:
■ Try canned tuna mixed with plain Greek yogurt and dried herbs on whole-grain crackers.
■ Add cooked wild salmon to veggie salads or scrambled eggs.
■ Canned salmon is inexpensive and great for homemade salmon burgers, which can be cooked for the week ahead and reheated or eaten cold on toast or greens with a dollop of dill yogurt sauce.
For an anytime feel-good boost: Sprouts and avocado
To keep an active body running strong, don’t overlook the power of greens and healthy fats.
Though these may not be optimal foods for immediately before or after exercise, they should certainly be included in a healthful diet. When it comes to greens, sprouts pack a punch, as these tiny plants are truly a living food, full of vitamins and antioxidants.
Pea sprouts are an early spring favorite, but sunflower, alfalfa and radish sprouts are all fairy easy to find at markets or to grow in the kitchen.
Each variety of sprout has a unique flavor, usually a subtler shade of the plant or vegetable into which it would grow.
Sprouts should be eaten soon after purchase for optimal nutrient value and freshness. Top salads, sandwiches or stir-fries with sprouts for a pop of color and crunch.
With all the focus on protein and carbs in exercise nutrition, healthy fats such as those found in nuts, avocado and seeds as well as from fish, pastured eggs and meat can be overlooked.
Sufficient fat in the diet supports optimal hormone function, healthy weight regulation and greater satisfaction from eating. Without enough dietary fat, body tissues are more prone to injury, and mental focus can suffer.
Including at least one source of good fat at meals improves satiety and enhances absorption of the fatsoluble vitamins A, D, E and K. Swap out chip or crackers for nuts as a midday snack, spread avocado on sandwiches or use it as a topping for chili, tacos or eggs.
Drizzle flavorful extra-virgin olive oil to finish a pasta dish or soup. Shun fat-free salad dressings in favor of a simple homemade vinaigrette.
Powering up the body for warmweather exercise and outdoor adventures is simpler than it seems. Just look for what is fresh, colorful and unprocessed whenever possible.
Whole, natural foods improve energy and boost performance, hopefully inspiring exercisers, no matter their chosen mode of movement, to add something fresh and colorful to their next meal.