1. My son has soccer practices and games during the dinner hour. What can I feed him so that he has energy but doesn't feel weighed down with food?
After school, encourage your son to drink plenty of water and eat a carbohydrate snack such as a granola bar, a bagel, a piece of fresh fruit, pretzels, whole grain crackers, or a bowl of cereal. During the soccer game or practice, make sure that he is staying hydrated by drinking plenty of fluids. Afterwards, head home and have a well-balanced meal that includes foods from each of the four food groups in Eating Well with Canada's Food Guide.
2. I'm on snack duty for my kids' soccer and baseball games. Any suggestions for healthy, kid-friendly snacks?
Fluids are key to helping kids re-hydrate, especially after a long game in hot weather. Cool water and 100% fruit juices are ideal. Sports drinks aren't necessary unless the kids have been playing for more than 1 hour. However, kids may actually drink more fluids from sports drinks because they are flavoured and may therefore improve re-hydration. Keep in mind the extra sugar and calories in sports drinks. Watermelon, oranges, grapes are examples of fruit that have a high water content and will help with re-hydration too. Granola bars, trail mix, pudding, crackers with cheese, and yogurt tubes are other post-game snack ideas to help active kids re-fuel.
3. Is it true that I need to eat extra protein if I exercise?
Moderately active individuals (jogging, swimming, cycling for exercise most days of the week) do not need extra protein. Highly active individuals however may require more. Endurance athletes, such as marathoners, tri-athletes and long distance cyclists need extra protein. Strength training athletes, such as body builders, need more protein too. The extra amounts of protein can usually be met by following Eating Well with Canada's Food Guide and by getting enough calories from your diet. Pick protein-rich foods like meat, fish, poultry, eggs, milk, cheese, soy products, and a combination of legumes and grains.
4. How much fluid do I need to drink when I exercise?
It's important to replace the fluids that you lose during exercise. Getting enough fluids helps to prevent dehydration.
You need fluids before, during and after exercise. Here are the recommended amounts*:
- Two hours before exercise: drink approximately 2 to 4 cups (500 to 1L) of fluid;
- During exercise or physical activity: drink approximately 1 cup ( 250 mL) every 15 to 20 minutes, depending on how much you can tolerate;
- After exercise: drink enough to replace the sweat lost during exercise. As a guideline, drink at least 2 to 3 cups (500 to 750 mL) of fluid for every pound (0.5 kg) of body weight lost during exercise. (Every now and then, weigh yourself before and right after exercise so that you have a sense of how much weight you're losing through sweat.)
In you're exercising in hot, humid weather or if you tend to sweat a lot, then you might need more fluids. Drink before you feel thirsty. By the time you're thirsty, you are already dehydrated. Extreme dehydration can lead to heat stroke, loss of coordination, muscles cramps and heat exhaustion.
5. Do I need a sports drink?
Sports drinks are a good idea if you're exercising at high intensity for more than 1 hour, such as running a marathon or adventure racing. Sports drinks contain about 4% to 8% carbohydrate as well as sodium and potassium, which are lost in sweat. The carbohydrate in the sports drink helps to keep your blood sugar levels up during exercise, improve your endurance, and replaces glycogen (the form of carbohydrate energy stored in your muscles) after exercise.
If you're exercising recreationally for under 1 hour, then plain, calorie-free water is just fine to help you stay hydrated. There's nothing wrong with having a sports drink, but keep in mind that it's really just water plus some form of sugar (e.g. glucose and/or fructose). The extra flavour and sodium in a sport drink often helps people drink more fluids, which is key for re-hydration.
You can make your own "sports drink" by diluting orange juice in half and adding a pinch of salt. Note that "energy drinks" are not the same as sports drinks, and shouldn't be used to re-hydrate your body.
6. I'm a female runner. Should I be concerned about any specific nutrients?
Iron is a nutrient of concern for female runners, particularly those running long distances. Iron is lost through menstruation and also may be lost from "foot strike" damage to the red blood cells in the heels, which happens when you're running on a hard surface. Some symptoms of iron deficiency include chronic fatigue, loss of endurance, and irritability. A blood test is used to accurately diagnose iron deficiency.
To lower your chances of developing iron deficiency, focus on eating iron-rich foods. Meat, legumes, leafy green vegetables and iron-fortified cereals, bread and pasta are all good choices. If you're eating a vegetarian meal, improve the absorption of iron by eating vitamin C containing foods (e.g. orange juice, tomatoes, berries, peppers) at the same time. Avoid drinking coffee or tea with meals since they can prevent iron from being well absorbed in the body. Don't take iron supplements without checking with your doctor first.
7. Do sports bars and sports gels work?
Sports bars and sports gels are concentrated sources of carbohydrate that may be helpful if you are exercising for longer than 1 hour. The extra carbohydrate in these products helps to keep your blood sugar levels up during exercise, improve your endurance, and replaces glycogen (the form of carbohydrate energy stored in your muscles) after exercise. Sports bars and sports gels are available in a variety of flavours. They are convenient and portable, but must be taken with plenty of fluids, such as water.
8. I like to exercise first thing in the morning, but can't handle eating breakfast. What should I do?
Blood sugar levels are low when you wake up, which could make you feel light-headed during your morning exercise. Make sure to have a good, balanced meal the night before. In the morning, try drinking a glass of diluted fruit juice before you work out. Or, have sips of diluted fruit juice or even a sports drink while you're exercising. After your workout, re-fuel with a healthy, balanced breakfast like a bowl of whole grain cereal and glass of orange juice. Or enjoy whole grain whole wheat toast with peanut butter and a glass of low fat milk.
9. What are good snacks for before workouts?
Eating a snack about 2 or more hours before a workout helps keep you fueled and gives your body enough time to digest the food. Try a snack that is mostly carbohydrate, low in fat and includes a small amount of protein. Here are a few suggestions:
- 1 cup chocolate milk + peanut butter sandwich
- 1 banana + 175 g fruit yogurt
- 175 g low fat yogurt with granola
- 1 bowl of ready to eat cold cereal with low fat milk
- Don't forget your fluids! A couple of hours before exercise, drink approximately 2 – 3 cups (500 to 750 mL) of fluid.
I exercise regularly and wonder if I need to take any supplements?
Generally, sports supplements (protein powders, vitamin/mineral supplements) aren't needed if you're following a balanced diet according to Eating Well with Canada's Food Guide. Some endurance and strength training athletes may need a bit more protein than the average person. However, these extra protein needs can usually be met by eating a healthy diet with enough calories for your activity level. Not all protein, amino acid, and special sports supplements have been proven to be safe or effective.
10. How important are carbohydrates in active living?
Carbohydrates are the best fuel for all types of activities, from aerobics and cross-country skiing, to running and swimming. Carbohydrates help to provide essential nutrients, give you energy during exercise, and replace stored energy in the muscles (glycogen). Following a low carbohydrate diet may leave you feeling sluggish during your workouts and races. A general guideline for healthy eating is to fill at least half of your plate with carbohydrates.
11. I'm training for a half marathon and I was wondering what you recommend for meals before the race?
Throughout your training, you should eat plenty of carbohydrates every day. Carbohydrates are the best fuel for your body, and are stored as energy (glycogen) in your muscles for fuel when you need it on race day.
During your training, try eating different types of carbohydrates before your runs, and see which ones work best for you. For example, you might find that green peppers don't sit well in your stomach, or that a peanut butter sandwich does the trick for you.
A couple of days before the race, cut back on your training. Go for easier, shorter runs or just rest. This gives your body a chance to fill up on glycogen stores. The night before the half marathon, eat a high-carbohydrate meal plus drink extra water. Pasta, rice, barley and bread are all excellent sources of carbohydrates. On the morning of the race, try to eat at least 2-3 hours before the start time. This gives your body enough time to digest the food while keeping you fueled. Always stick with your tried and true foods on race day. Eat a small meal or snack that is mostly carbohydrate, low in fat, and includes a small amount of protein.
Here are a few suggestions:
- A banana and fruit yogurt
- Whole grain whole wheat bagel and orange juice
- Chocolate milk and peanut butter sandwich
- Oatmeal cereal with low fat milk
- 1-2 sports bars with lots of water
Don't forget your fluids! A couple of hours before exercise, drink 2 to 4 cups (500 mL to 1 L) of fluid.
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