Proper Diet for Active Adults
For adults attempting to maintain a healthy, active lifestyle, proper nutrition can sometimes be a thing of great mystery. Do carbs cause weight gain? Is low-fat the right answer to a healthy heart? How much water does a person need, and is there such a thing as too much hydration? If you lead an active lifestyle, meaning that you perform some type of exercise activity regularly, the answers to these questions are significantly different than for those who get little to no exercise.
Pre-workout Food:
While it may seem counterintuitive to eat a meal before a workout, especially if the goal is to burn calories, it is important to remember that the body needs calories, and in this case specific calories, to perform the actions of exercise. Not only could the lack of solid carbohydrates and protein cause lightheadedness and nausea, it could also cause your body to turn to muscle protein for fuel. The ideal pre-workout meal should be eaten two to four hours before starting your exercise routine and should contain high amounts of carbohydrates, be low in fat with moderate protein. At least ten ounces of water should also be consumed. The details on these areas are explained below.
1) Carbohydrates:
So there is that dreaded word: carbohydrates. As mentioned above, a pre-workout meal should be high in carbohydrates to fuel the body for exercise. However the type of carbohydrate is what is important, not the carb itself. It is important to choose the slow-burning carbohydrates found in fruits and vegetables as your staple. If a quicker carb load-up is necessary, in the form of pasta or bread, be sure to choose whole grain options such as 100% whole wheat bread, brown rice, etc.
2) Protein:
Protein has long been seen as the flip side to the low-carb diet. Cut the carbs, eat the protein. While the fact is that an active person needs a healthy blend of both carbs and protein, an active lifestyle does require more protein, about twelve to sixteen ounces per day. Remember that not all protein is created equal. Lean protein is preferable for health and wellness, such as turkey and chicken, versus higher-fat varieties, such as beef. It is especially important after a workout to repair any damaged muscle tissue.
3)Hydration:
It doesn't take a scientist to know that a major byproduct of working out is sweat. The more active you are, the more water you will need to consume to replace this vital liquid in your body. Drinking water before, during and after working out will not only keep your body hydrated, but can actually enable you to work out for longer periods, with better results. You should drink between sixty-four and eighty ounces of fluids per day.
If you have time to prepare a quick pre-workout meal, make yourself a sandwich on whole grain bread with two to three ounces of lean meat. Add some shredded carrots for greater carb appeal. If you are in a hurry, with no time to prepare, a handful of homemade trail mix (avoid the store bought due to added sugar) will do the trick. You will get the carb effects from the dried fruit and a compact protein impact from the nuts.
Post-workout
Eating a proper meal post-workout is as vital to proper nutrition as is the pre-workout meal. You should eat within half an hour of an exercise session. Again, this meal should contain the proper balance of carbohydrates and protein. And do forget to have (another) glass of water.
The most important thing to remember when being active, whether it is a brisk walk around the park or an intense workout in the gym, is that properly fueling the body with the right nutrients and hydration will not only keep your body in shape for the workout ahead, but for years to come. A proper balance of carbohydrates, protein, vegetables and fruits will be just what you need to see you through your active life.
