January is traditionally the time when people make resolutions.  Two of the most popular resolutions include getting more exercise and eating better.  Whether it’s joining the gym, starting a walking program, or buying home exercise equipment, increasing your activity is a great goal to improve health.  So, what foods should you eat as you begin to do more physical activity?

Undoubtedly, knowing the right foods to fuel your body can be confusing!  Nutritional supplements that promise to provide energy and improve performance are everywhere.  Energy bars and drinks, along with protein powders and shakes, are popular among many athletes.  However, the question is, “Would you benefit from taking any of them?”

For most recreational athletes, the answer is “no”. Nutritionally speaking, these products are not adequate replacements for whole foods. “Energy Bars” tend to be high in calories and sugar.  They often have little or no dietary fibre, moderate to high protein, and are higher in fat – mainly unhealthy saturated fat.  “Energy drinks” provide moderate to high amounts of caffeine which increases alertness, but not necessarily endurance.  They are also high in sugar, have no fibre and may or may not offer electrolytes, substances lost in sweat.  Protein powders are generally too high in protein and sometimes sugar.  Although many of these products are fortified with vitamins and minerals, they lack other nutrients, or are included at levels that do not offer additional nutritional benefits. 

Consuming whole foods and fluids found in Canada’s Food Guide to Healthy Eating is the best way to ensure getting adequate energy, protein, hydration and other essential nutrients for all activity levels.  Even elite or endurance athletes (serious cyclists, runners or those exercising for long periods at a time) who choose to include energy bars, etc., still have a healthy eating plan to maximize their athletic performance.

Here are some suggestions on how to eat well and stay hydrated to get the most out of your increased activity level:

• Eat smaller meals and healthy snacks as bigger meals prior to exercise can cause cramping.  Easy-to-digest foods and nutritious snacks are good choices if you’re exercising within 1-2 hours.
• Choose high-fibre whole grains, fruit and vegetables to energize your muscles and your brain.  Aim for at least 5 vegetables and fruits daily. 
• Choose lean meat, chicken and fish and lower fat dairy products (1% milk or less).  These lower fat, protein-packed foods are important for re-building muscle.
• Drink lots of water!  If you’re thirsty, then you’re already dehydrated.  As a nutrient, water is often overlooked, but is essential for activity.  There is no need to replace water with energy or sports beverages.  Drink at least 250-500 ml before and 125 ml every 15-20 minutes during exercise. 

Remember, resolutions are easier to keep when you set a series of small, obtainable goals.  This will help you stay on track and be successful in your resolutions. 

Written by Heather Stiles, RD as published in the Windsor Star, January 2007.