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Food as Fuel
Nutrition Basics for the Exercising Adult
Food is necessary for all humans to sustain life. For our bodies to properly function at rest, calories are needed from food to provide the energy needed to breathe, help our heart beat, allow our blood to flow and aid in hundreds of other functions that occur involuntarily and not necessarily at a conscious level. This energy requirement for basic human function is called Basal Metabolic Rate (BMR). [For an excellent discussion on metabolism, please see the Lifestyle 30 reference manual.]
When you begin an exercise program, the caloric requirements (energy requirements) for your body increase. You must now begin to think of food as the fuel for your activities.
It is the fuel that powers you through your workouts.
It is the fuel that promotes recovery at the cellular level. It is the fuel that allows the building of stronger muscles and connective tissues. Ensuring that you eat the proper amounts and types of food to fuel your exercise regimen is of paramount importance.
The Roles of Carbohydrates, Proteins, and Fats
No matter what the latest diet fads may promote, be assured that carbohydrates are an essential part of any diet for the exercising adult. At least 1/3 of your daily calories should come from carbohydrates and, as your activity level increases, the percentage of carbohydrates in your diet should also increase. Carbohydrates are stored as glycogen in the body, and when there is an increasing demand for energy, glycogen is what the muscles reach for first. It is converted rapidly and efficiently into the fuel that the body needs for activity.
Dietary protein for the active adult is essential for the repair and growth of muscle tissue and connective tissues such as ligaments and tendons. At the very minimum, 15-20% percent of your daily calories should come from protein.
Research has shown that consuming a protein source within 30 minutes of completion of exercise helps speed repair and recovery of muscles and tissues. It is also beneficial to include a protein source at all meals and snacks throughout the day.
It may seem counterintuitive, but fat is actually an important fuel source that the body uses for energy. At least 20-30% of your daily caloric intake should be from fat. Fat does not burn as efficiently as glycogen, but it can be used for energy, nonetheless. This process is best described using the following analogy: Think of trying to set a log on fire. We all know that it is extremely difficult to light a log with a match.
If we put kindling around the log, however, and light the kindling, the kindling burns readily and eventually, the log will also burn. Think of fat as the log and carbohydrates as the kindling. Fat will burn, but not readily, and only in the presence of carbohydrates.
The "Fat-Burning" Zone
The body will use both fat and carbohydrates as fuel sources during low-level, sustained aerobic activity. If you maintain an intensity level between 60-85% of your maximum heart rate, you will stay in this aerobic, "fat-burning" zone. When you move to intensities higher than this, your muscles are working so hard that they need "fast" fuel - so they reach for glycogen (the "kindling") almost exclusively. Protein is used by the body as an energy source only as a last resort when your glycogen stores have been depleted. When you run out of glycogen, this is often
referred to as "the bonk." You feel sluggish, your muscles feel heavy, and you are completely out of energy. It is a difficult and inefficient process for the body to convert protein to fuel for use in the muscles, so you would rather not reach this point of glycogen depletion.
Refueling DURING exercise
This brings us to refueling during exercise. Your body has enough glycogen stored in the muscle cells to last for approximately 90 minutes of continuous exercise. If you exercisefor longer than 90 minutes, you will need to take in nutrients (primarily carbohydrates) to sustain your activity. So, if you plan on exercising for over 60 minutes, plan on consuming 30-60 grams of carbohydrates per hour of exercise.
These carbohydrate calories can come from solid food (like an energy bar), liquid food (like a sports drink), or from one of many commercially available energy gels.
Refueling AFTER exercise
Refueling after exercise is just as important. Because you can only store enough glycogen for approximately 90 minutes of exercise, if you exercise for 60 minutes or even just 30 minutes, you can see the importance of eating after your workout to replenish your glycogen stores. Eating within the first 30 minutes following your workout is ideal.
Even if it is just an energy bar that contains both carbohydrates and some protein, taken with at least 8-ounces of water, this will set you on the right road to recovery. If eating within the first 30 minutes of completing your workout is not possible, then be sure to refuel within at least 2 hours of exercise. Research has shown that the sooner you can replace lost nutrients (within the 2-hour window following exercise), the faster your muscles will recover before the next workout.
Refueling BEFORE exercise
This comes last in this discussion on nutrition, but it comes first as you prepare to exercise every day. What should you eat and when should you eat it before exercise? In general,
you will eat less the closer you are to your exercise session.
The following guidelines apply:
Less than 1 hr before exercise Sports drink or energy bar*
1-4 hrs prior to exercise 150-300 calories
4 hrs prior to exercise 600+ calories
These calories should consist of carbohydrates, protein, and fat in the ratios we spoke of above, if possible. With less than an hour before exercise, however, carbohydrates will be much more easily digested and managed in your system, so
that is why a sports drink or energy bar is recommended.
Summary
To maintain a healthy lifestyle, eating and exercising appropriately go hand in hand. Be sure to fuel your body properly before, during, and after exercise to get the most out of your active life.
For more information on any of Forever's other quality products, please visit http://foreverliving.com/. Click "Come in",then- "shop" and use Distributor Id # 001002251915.
The statements contained herein have not been evaluated by the FDA. The products discussed are not intended to diagnose, mitigate, treat, cure or prevent a specific disease or class of diseases. You should consult your family physician if you are experiencing a medical problem.
This article is copyright protected.If you want to reproduce it on your web site please ask permission: victoriazeltov@yahoo.com
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