Paying attention to what you eat and drink is important every day, but particularly important when exercising. Here are helpful hints that are sure to benefit your performance – and your health.
Move more, eat less. It’s a mantra we hear often, whether we like it or not. While resources abound for ways to cut calories and alter your diet, many are left with unanswered questions about how to optimize their physical activity. Read on for some nutritional tips and tricks to ensure that you get the most return for your fitness efforts.
Regular exercise and physical activity are essential for good health. Being active not only keeps your weight in check, but also helps promote cardiovascular health, can aid in diabetes management and may ward off osteoporosis. A healthy, active lifestyle may also help reduce your risk of cancer. AICR’s current recommendations call for one hour of moderate activity per day coupled with at least one hour of vigorous exercise each week.* On November 1, we'll know even more about the exercise-cancer link. That's when the WCRF/AICR Expert Report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective will be published. Stay tuned for updated recommendations.
While running a marathon may not be at the top of your to-do list, don’t worry. You can enjoy the benefits of physical activity without pushing yourself to the limit. Golfing, leisurely bike riding and walking all count toward your daily activity quota. Logging those hours of vigorous exercise is easy too – swimming, playing tennis and cross country skiing are all ways to exert yourself without signing up for a triathlon.
To get the benefits of a day’s worth of moderate physical activity, you might try:
To account for your weekly quota of vigorous activity, enjoy:
Although it is important to practice good nutrition every day, on days when you partake in more rigorous sport, it is particularly important to pay attention to your body’s increased needs. The intensity, duration and frequency of your workouts all impact the rate at which your body fatigues and recovers. What you eat and drink before, during and after exercise can impact your performance and your health.
Not drinking enough fluid can have a variety of negative effects. Dehydration can derail your athletic performance, decrease your mental sharpness and increase your risk for injury. When dehydrated, your body heats up faster, which can lead to heat cramps and heat exhaustion.
To ensure you are taking in adequate fluid, drink 5 to 8 ounces of water every 20 minutes during exercise. Information from a 2003 study also indicated that nearly 50 percent of athletes begin workouts improperly hydrated; plan ahead by drinking 16 to 24 ounces of fluid one to two hours before exercise. To help gauge your level of hydration, look for clear urine and the absence of thirst.
In addition to fluid status, maintaining electrolyte balance is essential during exercise. Electrolytes are minerals in the body that play important roles in regulating body functions. Large electrolyte losses result from excessive sweating, so be particularly mindful if you exercise in extreme heat or for long periods of time.
The electrolytes most frequently lost are sodium, potassium and chloride. As electrolyte levels drop, water balance is affected.For example, a drop in sodium levels (a condition known as hyponatremia) can disrupt the fluid balance across the brain and lead to headaches, confusion and in the most extreme cases, seizure or death. While water is the best hydration choice for mild to moderate activity, if you plan on exercising vigorously for longer than 60 minutes, choose a fluid replacement that replenishes lost electrolytes – any commercial sports drink will do. But remember, use sports drinks sparingly and only if needed, as they supply calories that can quickly add up and undermine the weight control benefits of exercise if consumed excessively.
The old analogy holds true – your body really is like an engine. Choosing the right fuel at the right time is essential to keeping you on the road toward healthy living.
As a general rule of thumb, don’t exercise on an empty stomach; a small snack one to two hours prior to exercise is best.
If you plan on exercising for less than an hour, choose a snack that is easy to digest. Carbohydrates with little protein and fat are your best choices. Consider a small piece of fruit, a slice of toast or a yogurt. From the casual tennis player to the competitive athlete, the foods and fluids that fuel our bodies are an important consideration in any exercise regimen. The more vigorous the activity, the more important the above recommendations become.
Read an inspiring story about two brothers who take this advice to heart. They are serious about exercise (they run marathons!) and serious about supporting AICR’s mission (they belong to Team AICR, our campaign that raises funds and awareness for AICR cancer research).
*Please check with your physician before initiating any new exercise program.
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The American Institute for Cancer Research (AICR) is the only major cancer charity focusing exclusively on the link between diet, nutrition and cancer. The Institute provides a wide range of consumer education programs that help millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals, and research centers across the U.S. The Institute has provided more than $70 million in funding for research in diet, nutrition and cancer. Visit AICR’s Web site. AICR is a member of the World Cancer Research Fund International.