Salem For All Ages | Resources For An Aging-Friendly Salem, …



Fuel your Workout!3886200165100To get the most out of your workout, you should fuel your body before and after exercise (and during, if the workout will last longer than 90 minutes).Ideally, you should have a small meal three to four hours before exercising. The meal should consist of mainly carbohydrate, moderate protein and low-fat. While protein aids in recovery to help build, repair and grow muscle, carbohydrates are the primary source of energy for working muscle. Some examples of a pre-workout meal are:Whole grain bagel with 1 tbs peanut butter and a ? bananaTurkey sandwich on whole-wheat bread with a ? cup of baby carrotsOatmeal with 1 tbs sliced almonds and a ? cup of blueberriesIf you are exercising first thing in the morning, you will likely not have time for a full meal. You should still avoid exercising on an empty stomach by having something small, such as a banana, one slice of whole-wheat toast with a small amount of peanut butter, or if solid foods do not agree with you first in thing in the morning, you can try an 8-oz smoothie.Be sure to refuel after your workout for optimal recovery! For a one-hour workout of moderate intensity, a snack consisting of both protein and carbohydrate will restore muscle glycogen and help build and repair muscle. Good options for a post-workout snack are: 1 cup of low-fat yogurt with a ? cup of fruit8 oz low-fat chocolate milk1 hard-boiled egg with 1 serving of whole grain crackersProtein Facts2514600247650The Dietary Guidelines for Americans recommends a diet consisting of 45-65% carbohydrate, 20-35% fat, and 10-35% protein. Try to spread out your protein intake throughout the day. The typical American diet tends to be light on protein early in the day, and heavy at the evening meal. Aim for 20-30 grams of protein per meal. That’s about the maximum muscles can use at one time for protein synthesis. -1143000766445Choose lean sources of protein that are a balance between animal and vegetable sources. Avoid those containing high amounts of saturated fat and sodium. Most plant sources of protein are not “complete proteins”; they don’t contain all of the essential amino acids. Combining foods like rice and beans, peanut butter and whole wheat bread, will make a complete protein. These foods don’t necessarily have to be eaten together, just throughout the day. Keep in mind that protein bars and shakes may contain a lot of sugar. Some also contain over 40g of protein per serving, which isn’t necessary. Try making your own shakes with yogurt, fruit, and low-fat dairy or plant-based milks (almond, coconut or soy). ................
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