Strong Nutrition to Fuel Fitness
Jill Weisenberger, M.S., R.D.

Environmental Nutrition

It's not just athletes whose performance hinges on good nutrition. Even casual exercisers and fitness enthusiasts get a big payoff from smart meal planning. Your diet determines whether your workouts buff you up or wipe you out. Read on to learn how to make your meals and snacks work for your workout, and how to avoid some typical food-exercise blunders.

Goal: weight control.

A common mistake is rewarding a hard workout with food, says Dallas-based registered dietitian Jennifer Neily, M.S., R.D., C.S.S.D., L.D. Dieters "underestimate what they eat and overestimate how many calories they burn with exercise," she explains. "They might burn 300 to 400 calories and reward themselves with a 400-calorie-or-more treat. They might be stronger, but still have the fluff over the muscle."Also watch the calories when hydrating, suggests Jim White, R.D., spokesperson for the American Dietetic Association. Skip the sports drink unless you're exercising vigorously for over an hour. White suggests sipping water during your workout and drinking eight to 16 ounces of water both before and after exercising. "Don't waste your money on zero-calorie sports drinks either," he says. Hydrate with water and get your electrolytes from a well-balanced, varied diet.

The flip side is not eating enough, says Boston-based sports nutritionist Nancy Clark, M.S., R.D., CSSD, author of "Nancy Clark's Sports Nutrition Guidebook." "The problem is thinking that food is fattening," she adds. Many people exercise to burn off calories and fear that eating will undo the benefit of physical activity. But "food is fuel," she explains. It's important to eat before exercise, so there is something to fuel the activity. "They'll enjoy exercise better and be more likely to stick with it."

Clark says a little rescheduling of meals and snacks may be in order. "For weight loss, you don't want additional food, but you do want to time it better." Her advice: Back your workout into a meal. Eat a little of the meal before the workout and the rest after the workout. For example, eat half your sandwich before heading to the gym, and the other half before hitting the shower.

On the question of what to eat, Clark recommends making carbohydrate-rich foods the foundation of each meal to fuel your muscles and maintain blood sugar levels. Add some protein to help build and heal muscles and to keep hunger at bay. For breakfast, opt for eggs and toast, oatmeal and almonds, cottage cheese and melon, Greek yogurt and granola, or some other favorite combination of protein-rich and carbohydrate-rich foods. For lunch, a turkey sandwich or fruit and cheese will fit the bill. Satisfy both your hunger and your muscles at dinner with combinations such as chicken, broccoli and rice; or pasta, tomato sauce and meatballs. If you're a vegetarian, you could enjoy a bean burrito or stir-fried vegetables and tofu over rice or quinoa.

Goal: build muscle.

As we age, we tend to lose muscle mass and strength. The only way to combat that -- or to build muscle at any stage of life -- is to engage in weight lifting or other resistance exercises. Protein is needed in the diet to repair and build muscles, but the amount needed is much less than many gym-goers believe, says Neily. Most people, whether active or not, eat far more protein than is necessary, she adds. In fact, the Dietary Guidelines Advisory Committee, tasked at reviewing Americans' eating habits in order to develop the 2010 Dietary Guidelines, reports that average intake of protein in the U.S. is more than adequate. The Recommended Dietary Allowance for both men and women (19 years and older) is 0.80 grams (g) of protein per kilogram (kg) of body weight per day. So, if you weigh 150 pounds (68 kg), you will need about 54 g of protein per day. There's some research that indicates older adults might benefit from a slightly higher intake of protein -- 1.0 gm/kg of body weight. So that would mean 68 g of protein per day if you weighed 150 pounds. One ounce of meat, fish and poultry or 1/2 cup of beans contains about 7 g of protein. In building muscle, a balance of carbohydrate and protein in your diet is critical, says Clark. Without adequate carbohydrate sources from foods such as grains, fruits, starchy vegetables, milk and yogurt, your muscles won't have enough stored carbohydrate to fuel your weight-training sessions adequately, and you'll be unable to build muscle to your full potential. By eating a balanced snack such as fruit and yogurt or cheese and crackers before your workout, you'll have the energy to work hard. Plus, the protein will be digested and ready to aid recovery for your muscles when you're done, explains Clark.

Fueling a long workout.

Don't leave home without snacks if you'll be taking a half-day hike or bike ride. You'll need about 200 to 300 calories per hour after the first 90 minutes or so, when your last meal begins to wear off, says Clark. She recommends easy-to-carry foods, such as half a peanut butter sandwich, dried fruit and nuts, or a granola bar.

Do active people need certain foods?

Though there are no particular foods an active person must eat for effective workouts, there are a few nutrients of special interest.

Iron

This mineral is a critical component of hemoglobin, the part of the red blood cell that transports oxygen from the lungs to the working muscles and throughout the body. Low iron means low energy and less effective workouts. Iron deficiency is most common among women with heavy menstrual losses, pregnant women, teenage girls, vegetarians, marathon runners and endurance athletes who may lose a lot of iron in sweat. Don't take iron supplements unless lab tests confirm that you need it, however. Too much can be harmful, warns Neily.

The best sources of iron include liver, beef, oysters, clams, dark poultry meat, fortified cereals, legumes, lentils and spinach. Iron in meats is better absorbed than iron in plant foods. To improve absorption from fortified cereals and legumes, for example, eat them with foods containing meat proteins or vitamin C. Adding a little diced meat to a bean salad or adding strawberries to your cereal will allow you to better absorb iron.

Antioxidants

All three of our experts point to fruits and vegetables as sources of antioxidants--known as free-radical neutralizers. Go for a variety; each day choose something from several categories, such as legumes, citrus, stone fruits, cruciferous vegetables, and from each color palette--green, red, yellow, orange, purple. For even more antioxidants, throw in some nuts and a little dark chocolate, says White. Antioxidant supplements are an unwise choice (see sidebar). Some studies suggest they increase the risk of developing certain cancers.

To Supplement or Not to Supplement?

"Research doesn't support the fact that activity depletes the body of nutrients," says Clark. So don't expect vitamin or mineral supplements to improve performance if you are adequately nourished. Other supplements -- particularly those claiming to burn fat and bulge muscles -- are not just unnecessary, they're potentially dangerous. "Supplements are not approved by the FDA or any agency for safety or purity," warns Neily. Speak to a registered dietitian experienced in sports and fitness for specific advice.

That said, here are a few supplements that our experts report may have some benefit, however.

Multivitamin-mineral supplement

Nothing beats a good diet, but a multi can fill in some nutritional gaps, explains Neily.

Caffeine

A cup of coffee or other source of caffeine might enhance performance. "Caffeine makes the effort seem easier, so you can do more," says Clark.

Protein bars and powders

Forget the notion that active people need a high-protein diet. "Think of protein bars and shakes as emergency food," suggests White. If you're traveling or miss a meal for another reason, choose a whey protein bar or a drink with no more than 8 grams fat and 4 grams saturated fat and at least 3 grams fiber and 10 grams protein. Go for whey-based products, says White, because they're best for rebuilding muscle.

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