Making Your Workout Work For You

A sensible diet and physical exercise are essential for good health. Federal recommendations call for at least 150 minutes of moderate exercise per week-but what exactly is moderate exercise? One study describes it as around 100 steps per minute for 30 minutes-basically a brisk walk.

So, if you exercise moderately, congratulations-you're doing your body a favor. But maybe you've established other health goals, and decided to do something more vigorous, like running or bicycling. You might also enjoy hiking or canoeing, or resistance exercises with weights. Going beyond "moderate" means selecting the right fuel to maximize your health benefits.

When you look at workout magazines or walk the aisles in a health food store, the workout food choices might overwhelm you. It doesn't have to be complicated, but there is a right way to approach it. There are three stages to fueling your workout: pre-workout, workout and post-workout.

Fuel up before the activity

As a general rule, the closer you get to your workout time, the less you should eat. Give yourself four hours after a large meal of protein, fiber and fat, and allow two hours after a light meal. In the two hours prior to working out, go light on proteins and fats, but take in carbohydrates. Your body needs the carbs for immediate energy. Whole foods with single-ingredient carbs are best:

• Vegetables-baked potatoes are a good choice

• Fruits-a handful of raisins is packed with energy

• Oatmeal-it may enhance endurance and burn fat quicker

• Trail mix-look for cranberries, raisins and cherries, but avoid the candies

• Water-you'll need it to stay hydrated

Multi-ingredient carbohydrate sources, like some breads or muffins should be avoided. And though the focus is on carbs, adding some protein to the mix is a good idea for long-haul sustained energy. Whey protein is a good source for this. Don't work out if you're hungry, but don't start your workout too full, either. It can cause cramping or nausea.

Now, work it!

If your workout is strenuous enough for you to require more fuel as you go, take along some water to rehydrate. It may not be practical to eat whole foods during your work out, so energy bars or gels can be good sources of a carbohydrate boost.

Reap the benefits

Now that you've given it your all, your muscles needs to rebuild. They'll need protein. Include some carbohydrates in your recovery diet, too, but concentrate on protein. Make sure your post-workout diet includes:

• Lean meat or fish

• Poultry (like turkey, chicken)

• Nuts (almonds are a great protein source)

• Trail mix (cherries, berries and raisins add antioxidants that your body needs to recover)

Consume your recovery foods right after the workout-when your body needs it the most. The right fuel at the right time will help you make the most of your workout.

For more exercise related information, please visit http://www.enzymatictherapy.com/Better-Living/Weight-Management-and-Fitness/Pain-and-Inflammation-due-to-Exercise-and-Overuse.aspx Robb Shaffer has been writing for Schwabe North America since 2008. In his position as bilingual staff writer, he provides copy for sell sheets, brochures, advertisements, and product labels. He also writes articles on a variety of health topics for Internet and print publications. In this creative environment, Robb participates with other writers and designers in new product concepts and development. His fluency in Spanish is another resource the company has tapped for translation of different projects.