Falling behind? Check your food

By Marsha Erickson
Knight Ridder News Service

Jon Orque • The Honolulu Advertiser

Why? A well-fueled body bursts into action and keeps going longer than one that is underfed. And a well-fueled brain is better able to problem-solve and focus on the goal at hand.

"Athletes tend to be a nutrition-savvy bunch," said Liz Applegate, a nationally renowned expert on nutrition and fitness and author of "Encyclopedia of Sports and Fitness Nutrition." "They realize that their food choices can translate to better performance and healthier living."

It's a strategy that could benefit all of us, according to Sally Zelen, a health motivation consultant in Duluth, Minn.

"Each of us is an athlete," said Zelen. "Whether you are a young mother having fun with your child, a junior high student preparing for a test, or a businessperson delivering a proposal, you want to grab the utmost of each moment. How can you do that unless you are at your best energy?"

Whatever your exercise regimen, it is essential that you provide your body with adequate fuel. Your goal is optimal mental and physical performance.

Here is a game plan to get you started:

Fill your body with high-octane fuel: Carbohydrates are your body's main source of energy. Your body converts carbohydrates into fuel (glucose) for energy production. Your muscles store large amounts of glucose in order to supply energy during prolonged exercise.

Your brain also requires glucose. Sometimes lack of fuel or even the foods we choose can make a difference in how the brain works. Because it cannot store glucose, the brain needs a continuous source of fuel from foods.

"Carbohydrate-containing foods should be eaten at each meal and also before, during and after exercise," said Leslie Bonci, registered dietitian and director of Sports Medicine Nutrition at the University of Pittsburgh Medical Center. "At meals, carbohydrates (pasta, rice, bread, cereal, fruits and vegetables) should take up about two-thirds of the plate."

Snack your way to health: Snacking isn't a sign of weakness. It's actually very important to healthy eating and good for elevating energy levels and maximizing your nutrition. The key is to plan your snacks well.

"Have mini-meals throughout the day," said Zelen. "Choose a combination of carbohydrate, protein and heart-healthy fat."

Some ideas: cereal with milk, half of a sandwich, cottage cheese and fruit, lowfat chocolate milk and leftover pizza, or juice and peanut butter toast.

Add some protein to your plan: While protein is not the body's preferred fuel source during exercise, it does play a role in muscle growth and repair, and it boosts the immune system. Protein also is used to create many of the hormones and enzymes that regulate body processes. Finally, protein provides energy for the body when carbohydrates and fat are in short supply.

The recommended amount of protein is 0.4 grams per pound of body weight per day. For example, an individual weighing 150 pounds requires a minimum of 60 grams of protein per day. Children need as much protein as adults because they are growing.

It's easy to get your protein requirements from eating a normal diet, because protein is found in most foods. A 3-ounce portion of meat, chicken or fish provides 21 grams of protein, while each 8-ounce glass of milk provides eight grams. There are many vegetable sources of protein as well — half a cup of cooked lentils, beans or dried peas contributes about six grams of protein.

Make friends with fat: Despite its bad reputation, fat is necessary for health. Fat transports nutrients throughout the body and is a component of many body cells. Fat also supplies flavor, satiety and energy.

Although a diet high in animal fats is not the goal, many of us need more of the monounsaturated fats found in nuts, seeds, canola oil and olive oil.

"Have one or two handfuls of nuts as a snack, versus pretzels or potato chips," said Bonnie Brost, a registered dietitian at St. Mary's Medical Center. "Sprinkle a few sunflower seeds or walnuts on your salad, or sautŽ lean meats, fish, chicken or vegetables in a small amount of canola or olive oil."

Drink up: Water is the most essential ingredient — every body cell, tissue and organ needs water to function. Water transports nutrients, carries away waste and regulates your body temperature. It also hydrates your skin and moistens body tissues, such as those in your eyes, mouth and nose.

While your fluid needs are determined by a variety of factors (age, exercise level and climate, to name a few), most adults need six to eight cups per day. Water is the best choice, but juice and milk also are good options for meeting your fluid needs.

Develop a routine: Drink a glass of water when you wake up, a glass at each meal, a glass between meals and another before you go to bed. Or sip from a glass of water throughout the day.

The bottom line: Even if you're not a professional athlete, your stamina, strength and performance — both physical and mental — are affected by what you eat.

"When you are optimally fueled, you will perform your best on a day-to-day, moment-to-moment basis," said Zelen.

As for how much to eat, it isn't a one-size-fits-all approach.

"What might be a good amount for someone else may not be the optimum amount for your body," she said. "Cue in on your own satiety zone and you will experience a greater feeling of energy — both mentally and physically."