How much protein?
Despite what many active people think, protein from foods like meat, chicken,
eggs, or fish is not an important source of fuel for exercise. While weight
lifters and long-distance runners may need a little more protein than the recreational
athlete, most of us will get more than enough protein from eating regular meals
and a variety of foods.
Get your vitamin C and E
Experts have suggested that being active produces harmful free radicals - particles
that can damage cells and genetic material (DNA). It may be important to eat
foods rich in antioxidants such as vitamin C and E to help repair this damage.
Foods rich in these vitamins include strawberries, oranges, grapefruit, kiwi
fruit, olive oil, wheat germ, and nuts.
Eat iron-rich foods
Studies have found that runners, particularly female runners, may have low levels
of iron. This may be because they eat less meat (which is high in iron), absorb
less iron and consume fewer calories. It is important to eat enough iron-rich
foods such as dried fruit, spinach, enriched cereals, and low-fat meat.
Other general nutrition tips
Here are a few simple tips for enjoying nutritious foods:
- Start your day with breakfast. Especially as you start to exercise
more, you'll need the morning fuel to be productive during and after work.
Skipping breakfast will only make you hungrier throughout the day and more
likely to overindulge in unhealthy foods. Eating regular, smaller meals is
the best way to burn calories most efficiently.
- Keep a bowl of fresh fruit ready. Place a bowl of fruit on your kitchen
table and at your desk at work.
- Pack your lunch the night before. You'll be more likely to plan nutritious,
satisfying lunches if you're not scrambling for the nearest snack in the early
morning or at work.
- Be inspired. If you enjoy cooking and eating, buy a healthy cookbook
or food magazine to help you cook creative nutritious meals.