Nutritional Articles
Eating for Peak Nutrition
Whether your goal is to lose weight, improve health or find extra energy, exercise will help you accomplish it. But are you clear on what foods serve as the best fuel for working out? How eating should be timed with going to the gym or out for a run? And whether water or a sports drink is best for you? Here are the answers to frequently asked questions about exercise and nutrition.
Q. Do the nutritional needs of athletes differ from non-athletes?
A. Contrary to what you might think, the athlete’s nutritional requirements are not that different from a sedentary person’s needs. Everyone should eat a diet that includes plenty of whole grains, fruits and vegetables and low-fat dairy foods, and one that is low in saturated fat (which is found in animal products such as whole milk, butter, and meat). However, because of the high activity level of some athletes, additional calories and fluids may be needed for both maintenance of health and optimal performance.
Q. How many calories do I need to eat in a day?
A. To estimate your calorie needs*:
- Multiply your weight in pounds by 10 (for women) or 11 (for men) to derive your basic caloric needs. Mark this number with the letter A.
- Multiply your basic caloric needs (letter A) by the percent that corresponds with your activity level: sedentary 20%, light activity 30%, moderate activity 40%, or very active 50%. Mark this number with the letter B.
- Add A and B together, and multiply this number by 10% (to account for energy used for digestion and absorption of nutrients). Mark this number with the letter C.
- Add A, B, and C together. This is your estimated caloric need.
For example, a 120-pound woman who is moderately active (walks to work or does errands, goes to the gym a few times each week, works in front of a computer) needs to consume 1,200 + 480 + 168 = 1,848 calories to maintain her weight.
* This calculation is an estimate only and is not designed to accommodate the needs of competitive athletes.
Q. How many calories do I burn during a workout?
A. The amount of calories (or energy) you burn during exercise depends on your weight, the activity and the intensity level at which you’re performing it. Use the following chart** as a guide:
Q. What’s the best diet for an athlete?
A. As mentioned earlier, the best diet for an athlete is also an ideal diet for the non-athlete. Somewhere between half and two-thirds of your calorie intake should come from carbohydrates. Carbohydrates fuel your muscles and power you through a workout. The best sources of complex carbohydrates are pasta, brown rice, whole wheat bread, and fruits and vegetables. Cookies, soda, and even table sugar are also carbohydrates but, while they provide calories, they lack the vitamins, minerals and fiber that are abundant in complex carbohydrates and crucial for good health.
Another 10 to 35 percent of your daily calorie intake should be from protein-rich foods like lean meat, poultry, fish, eggs, low-fat dairy products, beans, peanut butter, nuts, legumes or tofu. Most American diets (including those of athletes) provide more than enough. Note that excessive amounts of protein do not enhance muscle strength. The only way to build bigger, stronger muscles is to exercise them.
The remaining 20 to 35 percent of calories should come from fat. Fat, often viewed as the ‘enemy,’ is actually essential for good health. It supplies energy and is needed for carrying certain vitamins through the body. Cut down or limit saturated fat (butter, whole milk, red meat) and instead opt for the unsaturated fat found in olive and canola oils, avocadoes, peanut butter, nuts, seeds and fish. While both types of fat have the same number of calories, unsaturated fats have beneficial properties like raising HDL (the good) cholesterol.
Q. What should I eat before and during my workout to keep me at my peak? How long should I wait to exercise after I eat?
A. The key to pre-exercise eating is to consume enough of the right food to give you energy, but not feel uncomfortably full or sluggish. Eat a meal two to six hours before you exercise. (The precise timing depends on your preference and what works best for you.) If you’re planning to exercise for more than an hour, you may want to eat a snack beforehand to ensure you get through it with ease. The snack should be a combination of carbohydrates and low-fat protein such as yogurt, oatmeal, bean soup, apples or bananas with peanut butter, or a turkey sandwich.
Q. Are sports bars worth the money?
A. While sports bars are convenient snacks that provide on-the-go energy, they don’t have a magical nutrient composition or ingredient, even if they claim to. Any food that contains carbohydrates, protein and a small amount of fat will do the same thing at a fraction of the price. Try low-fat granola bars, a bagel with peanut butter or hummus or low-fat yogurt with nuts or dried fruit.
Q. How much, when and what should I drink to maintain my fluid level?
A. Drink 16 ounces (two cups) of beverage such as water, juice, or a sports drink two hours prior to exercise and then another six to eight ounces immediately before your workout. Drink five to ten ounces every 15 minutes during exercise.
If you’re going to exercise for about an hour or less, stick to water, which has no calories, is inexpensive and relatively easily available. If you’re planning to exercise for more than a few hours (say, run a marathon, play a long tennis match, or cross-country ski over a long-distance), a sports drink will replenish electrolytes (sodium, potassium, and chloride), and provide you with additional calories for extra endurance. A sports drink like Gatorade works, but so does diluted juice. Keep in mind that drinking enough water is key to reaching your maximum exercise potential. Dehydration can result in headaches, muscle cramps and fatigue.
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