By Nicole Ohebshalom, Radiant Living Wellness
Have you felt it? The city has become: quiet, still, frozen. Some of my friends say, did everyone vacation in China to watch our boys and girls in the Olympics? Other New Yorkers (including myself) all of a sudden realize there are only a few more weekends left till school begins so lets cram in all the fun. Everyone is out canoeing, golfing, playing tennis, swimming, jet skiing, playing soccer, and ravishing themselves in all their favorite summer sports. As the Olympians are getting ready to feel more energized and to play harder in their challenges, how can we, the Olympians of our lives apply the right fuel for optimal performance?
Planning meals is a top priority for Olympic competitors to weekly gym visitors. Pre-exercise fuel improves performance. Exercising on a full stomach is not an ultimate situation. Remember your summers filled with your mother saying, "Wait 30 minutes before you go back to the pool?" Your Mama was right and she still is! During your activity, the food remains in your stomach leading to an upset stomach, cramping, or nausea. Make sure you allow your food to fully digest. You will reduce stomach discomfort and have enough energy. Everyone is a bit different so experiment to determine what works best for you. If you're active early in the day, wake up earlier to eat your pre-exercise meal. If you enjoy your activities later in the day, eat something easily digestible about 20 to 30 minutes before the event. The closer you consume a snack to the time of the event, the less you should eat.
What's on your energy fix plate? I always begin with the delicious complex carbohydrates. I want the most nutrition for my body so my vegetables are all locally grown and organic. I want my body to have the higher content of vitamin and minerals and organic food is the only way it can happen. Organic vegetables give me a boost of high-energy like an athlete takes steroids. It's the simplest way for your body!
Organic vegetables and grains fuel your muscles and maintain blood sugar levels, which will keep you energized for a longer extent of time. Whole grains and vegetables contain loads of vitamins, minerals, and fiber that provide you with the right nutrition to fuel you for optimal performance. They will prevent hypoglycemia and the fatigue from low blood sugar. Imagine having more power to stay at the gym longer and not crave pick-me snacks afterwards!
Keep in mind, a body metabolizes a white bagel quickly because it's a simple sugar leaving you feeling exhausted before and after your workout. It's best to stay away from these white sugar carbohydrates.
Food is always complete and tasty when in combination with other food groups. Below is a list of foods that contain a low fat and moderate amount of protein with a Carbohydrate. Fats and protein stay longer in the stomach but small amounts provide sustainable energy. Experiment through trial and error to see what are the appropriate portions for you.
Snacks Before You Exercise
- Low-fat yogurt with 10 almonds
- Two ounces turkey slices topped with 1 teaspoon chopped olives and rolled up in 1 romaine lettuce leaf
- Top a fiber cracker with ½ sliced banana, sprinkled of cinnamon, and 2 ounces plain nonfat yogurt
- One 3.75-ounce can King Oscar sardines on a bed of lettuce
- 1 hand-held size of fresh fruit, such as an orange, banana, apple, pear, plum with 1 String Cheese
- Fiber Cracker with limited natural almond butter, lean meat, or low-fat cheese
Nicole Ohebshalom, RN,CHHC, AADP
Radiant Living Wellness
I really like the idea of snack foods you listed. Quick and easy. I'm not into much cooking, so the easier & healthier the better. Linda
I really like the idea of snack foods you listed. Quick and easy. I'm not into much cooking, so the easier & healthier the better. Linda
There is nothing 'green' about eating meat or any animal-derived products. Not to mention the ethical ( or lack of) aspects of the issue. You can be athlete AND vegan.Perfect combination, 100 % epitome of health,compassion, total environmental and conservation dedication .
I would not have any of these meal suggestions !
Very helpful!
I find fruits the best snack and I always look for carbos that need more energy to metabolize like wild rice or pasta with oyster sause etc
thank you nicole for your reminders - its always so easy to slide and reach for the 'easy' options - but these reminders get me right back on track....