Your Workout Fuel Fails
By Sara Butler
You exercise to stay healthy, but are you eating right to support your exercise plan? Nutrition is a very important part of overall health and wellness. You can exercise all day long to try and get healthy, but if you’re not eating right, then you’re missing a very important part of the wellness equation. Here are a few of the most common nutrition mistakes people make while trying to balance exercise with nutrition.
Improper Balance of Protein
When it comes to protein, you have to channel your inner Goldilocks. That’s because not eating enough isn’t good for you, but so is eating too much!
Too little protein in your diet won’t help your muscles to recover after a workout, while too much puts a strain on your kidneys – or it can replace other important food groups and nutrients that are needed to perform at your best.
To fix your protein problem, understand how much protein you need per day and then develop a meal plan that helps you get it.
You Don’t Get Enough Iron
A deficiency of iron can cause reduced performance and fatigue. It’s common for women in their child-bearing years and those that don’t eat meat or participate in endurance events such as marathons. If you aren’t getting enough iron, then you can remedy it by first getting your blood tested to see what your levels are and then adding foods to your diet that can help. Some great iron-rich foods include:
- Tuna
- Salmon
- Beef
- Pork
- Beans
- Iron-fortified bread
- Iron-fortified pasta
- Iron-fortified cereal
It will help if you add a little Vitamin C to each meal too, because it helps your body absorb iron better. Don’t shy away from pairing your iron-rich foods with tomatoes, kiwi, broccoli, bell peppers, berries, or oranges.
You Don’t Eat Enough Carbohydrates
It’s been going around for some time now that carbohydrates are bad for you, but the truth is that your body needs them -- especially if you are active. Carbohydrates help to fuel your muscles during a workout and help them to repair after. The average person should get 45 to 60 grams of carbohydrates after a workout (with 15 to 20 grams of protein). So, reach for a Greek yogurt with honey and fruit or pasta with meat sauce to help your body refuel the right way.
Don't fall for these workout fuel fails! Take care of your body so it can work at its very best.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fontana, Calif.