Striking the balance between a nutritious diet and plenty of exercise is key to leading a healthy lifestyle.
We should all aim to exercise for at least 150 minutes per week and eat nutrient-dense and wholesome foods. Whether you are maintaining or adopting an active lifestyle, it’s important to remember that what you put into your body can have a direct impact on your performance. Food is your fuel, and can help you accomplish your physical activity goals.
Build Your Nutrition Foundation
It’s important to consume nutrient-dense foods throughout the day to keep you energized, but did you know that what you eat and when you eat matters, too?
Pre-exercise
When was the last time you ate? If it’s been more than four hours since your last meal, you may want to consider eating a snack before you hit the pavement. A pre-exercise snack should consist of primarily carbohydrates, which are the preferred energy source for our muscles and brain, like a piece of whole fruit. Foods or meals high in protein and fat digest slowly and may cause discomfort if eaten too close to exercise.
Post-exercise
Depending on the intensity and length of your exercise, your post-workout goal is to rehydrate, refuel, and repair. Your body loses electrolytes and water as you sweat that need to be replenished after exercise. Potassium is an electrolyte that helps build muscle and break down and use carbohydrates. Avocados contain 250 mg of potassium, 6% of the Daily Value, per 50g serving. Don’t forget to drink plenty of water to rehydrate!
A good post-exercise snack is nutrient-dense and contains carbohydrates and high-quality protein to refuel and repair your muscles. Did you know muscles store energy to use during exercise? Carbohydrate foods like fruit, vegetables, dairy, and whole grains can help “top-off” your muscles’ gas tank, while high-quality protein contains the necessary building nutrients to encourage muscle repair and growth. Together, they are the post-exercise dynamic duo.
PRO TIP:
Not only are healthy avocados a great nutrient-boosting food but, when combined with eggs, they also make a great post-workout snack. Avocados are a good source of fiber (11% of the Daily Value per serving) and contain 5 g of monounsaturated fat, while eggs provide high-quality protein.
Give these Fiesta Chile and Avocado Mini Frittatas a try to replenish your body.
