1. CARBOHYDRATES
Carbohydrates are important for exercise because they are the most efficient fuel for the body. Some simple
carbohydrate foods include things such as candy, soda and honey. Some simple carbs are referred to as empty calorie
foods because they have a low-nutrient density. Fruit is the exception. Cereals, pasta and legumes are examples of
complex carbs that have a high nutrient density, providing fiber, vitamins and minerals. Complex carbs should supply
endurance athletes with 60-70% of their daily calories. No more than 15% of total calories should come from simple
carbs. Increasing your intake of carbs may increase the glycogen (carbohydrates stored in muscle or liver tissue)
reserves, therefore allowing you to workout longer.
2. PROTEIN
Protein is needed to build, maintain and repair tissue. Protein is found in both animal sources (milk, cheese, eggs,
meat) and plant sources (grains, cereals, legumes, green vegetables, nuts/seeds), ideally supplying about 15% of daily
calories. Most Americans eat more protein than they need. Excess protein is stored as fat.
3. FAT
Fat stores are the most concentrated form of energy in the body. Fat insulates against loss of heat and protects
vital internal organs, but diets high in fat are associated with cardiovascular disease, breast cancer and
non-insulin-dependent diabetes. Keep your fat intake between 20-30% of total daily calories and less than 10% from
saturated.
4. VITAMINS
Vitamins are involved in nearly all metabolic reactions in the body. The various vitamins help in energy production,
growth and repair, and fighting off disease and oxidation. You can get a lot of needed vitamins from foods, but
supplements are a good idea for athletes, dieters and others with vitamin needs.
5. MINERALS
Minerals are also needed for the metabolism of carbs, proteins and fats. A varied diet should supply enough minerals
for active people. The sodium lost though sweating during exercise is minimal and easily replenished by a normal diet.
6. WATER
Water, a major component of blood plasma, creates a transportation mechanism in the body and controls the distribution
of solutes within and outside the cells. Up to two quarts of water per hour can be lost though perspiration during
exercise. About one quart per day is lost though the urine. The moral of the story – drink plenty of water!
Sinful Fruit: The not-so-heart smart avocado
We are all guilty. Presuming that every fruit and vegetable contains no fat is easy to do – especially with all the
health hype telling us to basically be vegetarians. While most fruits and veggies have the reputation of being low in
fat, there is one fruit which stands alone – the avocado (and yes, it is a fruit). Used in lettuce salads and dips,
half an avocado contains 150 calories and 15 grams of fat!
The good news is that most of the fat in avocadoes in monounsaturated, the best kind for your heart. Half an avocado contains 2.5 grams of saturated fat, which can raise your blood cholesterol. Looking at the whole pictures, 2.5 grams doesn’t seem like a lot of fat, yet it is 13% of the saturated fat you should eat in one day. This doesn’t mean you can’t ever eat avocados (they do contain important vitamins and minerals), just treat them as an indulgence and enjoy their quality - not quantity.
