Health Hotline Magazine | June 2023

Fueling for Energy, Endurance, and Recovery

Food has a significant impact on how we feel and perform during exercise, as well as how e ciently we recover afterwards. Carbohydrates and fats act as the body’s primary energy sources during exercise while protein is required for muscle growth, repair, and maintenance. During a workout, your body will use a mix of carbs and fat for energy, but depending on the type, intensity, and duration of the workout, the body will rely on one more than the other. For example, during longer low-intensity workouts, such as walking and distance running or cycling, the body will convert to burning fat, while during short sessions of high-intensity workouts, such as sprinting, interval training like HIIT, and heavy weightlifting, the body will preferentially use carbohydrates for a quick source of energy. The overall goal, though, is to become metabolically flexible, which will allow your body to e ciently switch between carb burning and fat burning as needed; this will enhance energy levels and performance, as well as overall health. So how do you promote metabolic flexibility? If you are already exercising regularly, you’re already on the

right track, because regular exercise induces changes in the body that support improved metabolic flexibility. Next, take a look at your diet, because even with regular exercise, if you are not eating well, it will not only negatively impact your performance and recovery, but your overall health. Focus on whole, nutrient-dense foods including

vegetables and fruit, quality protein, and healthy fats and avoid processed foods, sugar, and refined grains and vegetable oils like corn, cottonseed, and soy oils. When it comes to fueling up for your workout, forget the giant bowl of pasta to carb load. Instead, eat complex carbohydrates like whole grains and vegetables 24 to 36 hours prior to working out; fast digesting carbs like fruit or beetroot juice can be consumed 30 to 60 minutes before exercise for “quick” energy. It’s also important to prioritize protein, as it provides the building blocks to build and repair muscle tissue and is absolutely required to increase muscle mass. A 2022 meta-analysis of 82 studies published in the journal Sports Medicine concluded that 1.5 grams per kilogram of body weight may be the “most appropriate amount of total protein intake for maintaining and augmenting muscle strength along with resistance training.” For a 150-pound person, that would be about 102 grams of protein daily; however, those requirements may change depending on age (e.g., older adults require more protein) and level of exercise intensity and frequency.

Finally, it’s important to think about hydration. Sweat contains essential minerals such as sodium, potassium, magnesium, and calcium that help regulate nerve impulses and contraction and relaxation of muscles, making it critical to replenish them. Staying hydrated with water, salt (add a half teaspoon of mineral-rich salt to your water), and electrolytes helps sustain exercise performance, support muscle relaxation, a healthy heart rate and body temperature, and can help reduce muscle cramps.

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