Food for Energy Power
You want to get out of bed, race to the gym, swim for an hour in a heated pool, do a tough work out in an aerobics class or do some power walking. For this, you need energy and staying power.
A word of warning! If you haven’t been active, then approach change slowly. Ask yourself, what you want to achieve.
- Weight loss or weight control through the winter months
- Muscle building or toning.
- Greater fitness for a marathon or fun run
Weight loss or weight control through the winter months
Control or lose weight with healthy eating, low in fat with moderate amounts of breads, cereals, fruit and vegetables. As regards exercise, don’t over exert yourself with vigorous activity for 10 to 15 minutes. Concentrate on aerobic activities such as walking, cycling, swimming or an aerobics class. The best fat burning will occur with moderate puffing over an extended period of 3/4 to 1 hour. You don’t need to worry about special sport supplements or carbohydrate loading. Just burn up more than you are eating. Eat well but be active. You can eat too much bread, pasta and rice.
Muscle building or toning.
You can only build muscle when you consume more kilojoules than you burn up. Aim for low fat, high carbohydrate (bread, cereals, pasta, rice) with good serves of protein from milk and milk products, meat, fish, chicken, eggs, beans and lentils. Have three good meals a day and maybe a snack in between when energy requirement is high. If your kilojoule intake is inadequate than the protein will be used for energy not muscle building. Don’t be taken in with amino acid or protein supplements, they are usually not necessary and are expensive.
Make one of these high protein energy drinks from Glenn Cardwell’s book “Gold Medal Nutrition”. Glenn is the Eagle’s Dietitian. (You may purchase his book by sending $20 to: Box 1035, Bentley Delivery Centre, WA 6983)Triple G
250 ml skim milk
3 tabsp skim milk powder
1 scoop ice cream
2 teaspoons Milo or Akavite/Ovaltine
Blend all ingredients together and enjoy!
KJ-1423, Calories-340, Protein-26 grams, Fat-7 grams, Carbohydrate- 47 grams, Calcium- 880 mg, iron- 2.5 gramsBanana Power shake
250 ml low fat milk
1 scoop ice cream
1.5 tabsp glucose powder/sugar
Blend all ingredients until smooth. Sprinkle nutmeg on top and serve.
KJ-1716, Calories-410, Protein- 14 grams, Fat 6 grams, Carbohydrate- 75 grams, Calcium- 430 mg, Iron-0.7 grams
Greater Fitness For A Marathon Or Fun RunStart now to train for the “City to Surf” on the 27th of August.
The key is a healthy diet, low in fat, high in carbohydrate with adequate protein. Rather than carbohydrate loading before the event, always eat a high carbohydrate, low GI diet (breads, cereal, pasta, milk and yoghurt) on a regular basis. This will give the maximum store of energy as glycogen in the muscle and liver for you to call on when exercising.
Food Before Competing
Have a small, high carbohydrate (cereal, pasta, rice, bread, low fat milk products, fruit and juices), low in fat (butter, pastry, fatty meat) meal before competing. Fat slows down digestion and will delay the emptying of the stomach. Consume the meal at least two hours before vigorous exercise. Otherwise, the body will be trying to digest and convert the food into energy at the same time that you are trying to use it; not wise!
If you are exercising first thing in the morning just have a fruit or sports drink before you begin and finish with a hearty breakfast.
Unless training or competition is very prolonged, supplement during sport is unnecessary. People running marathons will supplement as they go on low carbohydrate fluids that are easy to digest eg sport drinks.
After Competition, Replenish Fluid and Carbohydrate.
In the first couple of hours after competing, it is important to restore your glycogen supply in your muscles and liver. The glycogen will then be available the next time you want to use it.
Drink water and supplement with sport drinks like Gatorade, Powerade or Sport Plus to give extra fluid, carbohydrate and electrolytes. Use carbohydrate foods such as yoghurt, milk, bread, pasta, baked beans and bananas. Avoid high fat and alcohol.
Examples of easy to consume before and after snacks.
- Hi-Low milk, skim milk powder with added Milo, or Sustagen.
- Banana Smoothie
- Raisin toast with a milk drink
- Yoghurt and Canned fruit- a large bowl
- Baked beans on Toast with a glass of milk
- Weetbix and milk
- Pasta or rice and vegetables with slivers of meat, chicken or fish