Common diet mistakes: Getting healthy "Not-to-do's"

Your stomach starts grumbling halfway through a tough workout. You’re running on empty. Next thing you know, fatigue sets in and you’re practically ready to call it quits! Unfortunately many of us have been there. The importance of eating before workout may be a no-brainer, but what should we eat? Looking closer at the foods you choose is very important in order optimize energy levels, prevent fatigue, and avoid an upset stomach. Take the guesswork out of finding the perfect fuel for your body by following these tips.

What to include pre-workout:

Carbohydrates are your body’s main source of energy during exercise. Choose foods that provide a combination of simple and complex carbohydrates. Simple carbohydrates are broken down rapidly to act as a quick source of energy. Find them in fruit, milk, yogurt, sports drinks, gels, and natural sweeteners such as honey and maple syrup. Remember that moderation is key with all sweeteners – a little goes a long way! Complex carbohydrates are broken down more slowly for sustained energy, so that you can finish your workout strong. Good sources include starchy foods, such as whole wheat and whole grain breads and grains, cereals, pasta, and potatoes.

Protein is also an important part of a pre-exercise meal for every athlete, as it is necessary for the growth and maintenance of muscle tissue. Including a good source of protein before exercise may help prevent sore muscles after exercise. Go for low fat dairy products such as yogurt and cottage cheese, lean meats, poultry, fish, eggs, nuts, and seeds. Also remember to stay hydrated and always drink plenty of fluids before a workout.

What to avoid:

Fat and fiber are both important parts of a balanced diet. They also cause food to be emptied from the stomach at a slower rate. This quality helps you “feel fuller longer” after a meal, which is in part why high-fiber diets and healthy fats have become so popular among individuals who are trying to manage their weight. However, it may be wise to choose foods that are lower in fat and fiber shortly before a workout so that a full stomach doesn’t slow you down. Try following these simple tips:

• Avoid processed and convenience foods that are often high in fat
• Opt for low or non-fat dairy products
• Choose lean animal proteins such as white meat poultry, fish, and egg whites
• Try healthy fats in moderation – a sprinkle of nuts and seeds or smear of nut butter should do the trick without weighing you down
• Certain snack bars and cereals are fortified with large amounts of fiber –choose simple whole grains instead or be conscious of these products.

Let’s eat!

Get started with some of my favorite go-to foods for sustained energy. Try them out, see what works best for you, and get creative in the kitchen! After all, athletes can be foodies.

• Almond-butter and banana on wheat toast
• Oatmeal with berries, walnuts, and maple syrup
• Fruit and yogurt with Garrett’s Freestyle Granola
• Egg whites and an English muffin with all-fruit jam
• Turkey sandwich with low-fat cheese
• Baked sweet potato topped with part-skim ricotta
• Banana Berry Muffins with a glass of vanilla soymilk
• On the go – an all natural energy bar. Try Breeze Bars!

Reference: Nutrition and Athletic Performance – Position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine