NEW CASTLE —
If you are not sure of your needs, please check with your doctor before starting an exercise program to be sure you fuel yourself properly. Personal nutrition counseling is also helpful.
Generally, it is OK to include small amounts of protein in your pre-exercise meals because it helps build and repair muscle tissue, and reduces muscle soreness.
“Choose pre-exercise meals that are low in fat and fiber to ensure optimal digestion,” Byers advises.
Plan to eat three to four hours before exercise. Some suggestions she provides include peanut butter and honey on toast with an instant breakfast drink; fruit and yogurt smoothie with low-fat granola; low-fat cottage cheese with apple butter and crackers with fresh grapes; or a turkey and Swiss sandwich with fruit and a sports drink.
Also, 30 to 60 minutes before exercise drink a sports drink or water. Some runners prefer sports gel, sport beans or gummies, or a sports bar. A piece of fruit or a jam sandwich shortly before heading out for your walk or run is also acceptable fuel.
Byers also reminds us, “Remember to replace fluids early and often during and after exercise, particularly in hot environments.”
Thanks, Lugene. Good luck with your training routine. We hope to see you next year during our 5K/10K fireworks Day event! Mark your calendar for Saturday, July 12, 2014.
(Lori Brothers is the director of The Dean Ornish Program For Reversing Heart Disease at Jameson Hosptial, www.jamesonhealth.org/ornish).
Stuffed Baked Potatoes
1 tsp canola oil
1 tsp finely chopped garlic
1/2 cup finely chopped broccoli
1/2 cup sweet corn kernels
1/2 cup finely chopped zucchini
1/2 cup finely chopped red pepper
2 red chillies, finely chopped
1 tbsp corn flour mixed with 1/4 cup of skim milk
salt and pepper to taste
6 large potatoes , boiled and unpeeled
salt to taste