Get Energy for Exercise
Fuel Up
Provided by Prevention
8 ways to energize your walks, your day, your life
5. Pick the Perfect Protein
slice of whole wheat toast, but it does give you staying power, which could make the difference between going for a mile-long walk every morning or sticking it out for 3.
"Protein helps to blunt the rise in blood sugar after a meal or snack, which aids in extending energy," says Clark, who recommends combining protein and carbohydrates in every meal and snack. For most people following a walking plan, eating 0.5 to 0.75 g of protein per pound of body weight per day is enough.
For a 150-pound person, that adds up to 75 to 113 g of daily protein. Good sources include poultry, fish, lean meats, low-fat dairy products, legumes, nuts, and nut butters. Lean red meat and poultry can have up to 8 g of protein per ounce, while low-fat milk contains about 1 g per ounce. (You can get a day's worth of protein from 1 cup of shredded wheat with a cup of fat-free milk, a small fast-food chili, a serving of chicken about the size of a deck of cards, 2 tablespoons of peanut butter, and ½ cup of cottage cheese.)
Bonus: Eating protein, particularly after exercise, can also help stimulate muscle building. And you know the rule: The more muscle you have, the more calories you burn.
2. 6. Supplement
High energy comes from eating right every day. Since that's not always possible, take a regular multivitamin/mineral supplement for added insurance. "Having enough iron in your diet is essential for energy, and for premenopausal women, taking a supplement that contains it is a good idea," says Rosenbloom.
"Check that your multi also contains zinc, which is involved in the functioning of more than 200 enzymes in the body. We tend not to do well in getting this mineral in our diets." Both iron and zinc are most abundant in meat, poultry, and some types of fish.
Other nutrients you may need to get the most out of your walk: calcium, vitamin D, and magnesium. While walking can strengthen bones, it only happens if you have adequate amounts of D and these minerals in your diet. Depending on your age, you need between 1,000 and 1,200 mg of calcium every day (those over 50 need the higher amount).
You can get it from calcium-rich foods, such as dairy products, and a calcium supplement (take only 500 mg at a time so it will be absorbed). The best food source of D (you need 400 IU daily) is fortified milk; for magnesium (you need 400 mg daily), eat whole grain cereals, nuts, and spinach.
7. Eat Healthful Fish
Research suggests that antioxidants can help reduce the inflammation and stress that exercise puts on your body. To fully unlock their power, make sure you're eating enough good fats. Aim for two weekly servings of fish rich in omega-3s, such as salmon, tuna, mackerel, and sardines.
8. Limit Fats
That's good advice for many reasons, but if you're eating for energy, fat (other than the omega-3s in fish) doesn't really have a place at your training table. In fact, it's likely to make you feel sluggish. "Fat is the last nutrient to leave the stomach, and it slows down digestion," explains Rosenbloom.
When you eat anything, the act of digestion requires that your body increase circulation to your digestive tract. "You don't want your body to increase its bloodflow to the stomach when you need it flowing to your muscles--this can drag you down," she says. On the other hand, if you're an endurance athlete or an avid hiker, a little fat can help; it powers longer-duration exercise and, like protein, it blunts the rise in blood sugar.
"The bottom line is to have a positive experience when you're exercising," says Rosenbloom. "If you're eating right, you'll feel good about what you're doing--and you'll want to do it again tomorrow." That, after all, is the whole idea.
What's the Fuel of Champions?
When it comes to giving you energy, carbs are the hands-down winner. The popularity of low-carb diets has given carbs a bad name, but there's no refuting the science. Your muscles are fueled by glycogen, which is a form of glucose--another name for sugar.
Carbohydrates such as grains, fruits, and vegetables break down into sugar in your body, giving you nearly instant pep. But it's a short burst: Ultimately, your blood sugar will drop, which can make you feel fatigued. For staying power, combine your carbs with protein, which keeps your blood sugar on an even keel--and you moving--longer.
Good-to-Go Gorp: What used to be "good old raisins and peanuts" has been dressed--and fattened--up with all kinds of dried fruits and chocolate (including M&M's). You can make your own energy-blasting gorp that's lower in fat and calories by combining ½ cup of Multi-Bran Chex with 2 tablespoons of dried cranberries and a dozen almonds (about ½ ounce). Makes 1 serving. Per serving: 229 cal, 5 g pro, 41 g carb, 8 g fat, 0.6 g sat fat, 0 mg chol, 6 g fiber, 196 mg sodium
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