Good Workouts Need a Good Diet

Whether you're a recreational athlete or a competitive one, you need the right foods to fuel your physical activity.

A healthy diet and the right amount of fluid are keys to good performance. That's because food provides the energy your body needs to work. The more active you are, the more energy you need to stay active.

Calories provide that energy. Serious athletes need more calories and fluids than those who are less active.

The best diet for you depends on:

• the kind of physical activity you do (A marathon runner has different food needs than a weight lifter or weekend jogger.)
• how long and how often you work out
• your size and weight

Although the same diet won't work for everyone, there are some general guidelines useful to all. One is that you build your diet around a variety of healthy foods. No "magic" food or diet will turn you into a super-jock.

Another is that, for the active person, carbohydrates and water are the rule. In fact, about two-thirds of your calories should come from carbohydrates. Picking healthy carbs, found in fruits and whole grains, are best for your overall diet.

With all the sports nutrition advice out there, it's not uncommon for experts to disagree. But avoiding fad diets and foods, and sticking to the basic rules should keep you out of trouble.

If you have nutrition questions related to a specific sport or training routine, consider talking to a qualified trainer or sports nutrition expert. You also can find books dedicated to the sport or activity you're interested in.

Sports Nutrition 101

Make friends with carbohydrates. You can't work out, train, or compete well on a low-carbohydrate, low-calorie diet. Your body stores carbohydrates as glycogen in your muscles and liver, and uses it when you exercise. Therefore, about two-thirds of your calories should come from carbs. Good sources include whole grain cereals and breads, fruits, and vegetables.

Know when to eat. Eating before you exercise can rev you up for a good workout and keep you from feeling lightheaded or tired. But having a big meal right before an intense workout can make you sick. A rule of thumb for eating before exercising: allow four hours for a big meal to digest (1,200 calories); two hours for a light meal (about 600 calories); and an hour or less for a snack (300 calories).

Drink up. Generally, you need to drink eight to 10 cups of fluid a day to avoid drying out. You won't perform your best if you don't get enough to drink, says Susan Kleiner, a nutrition consultant. Without enough fluid, you can't build as much muscle or endurance, or burn as many calories.

Drink two cups of fluid a couple hours before you exercise. If your workout is an hour or less, drinking four to six ounces of water every 15 or 20 minutes should help you stay hydrated.

Drink something after your workout, too, like water, fruit juice, or milk. Avoid alcohol and caffeine, which dehydrate you.

If you're a competitive athlete, weigh yourself before and after you exercise. For every lost pound, drink 24 ounces of fluid. If you exercise an hour or less, water is best. If longer than an hour, try sports drinks with carbohydrates and electrolytes to replace lost stores.

• Eat healthy foods. Vitamins, sports drinks, energy bars, powders and gels—you don't need any of them if you have a healthy diet. Focus on the kind of healthy foods that give your body fuel, says Leslie Bonci, director for sports nutrition at the University of Pittsburgh Medical Center. Besides carbohydrates like fruits, vegetables, and grains, include peanut butter, nuts, and yogurt for protein. Avoid candy bars, potato chips, and other high-calorie foods low in nutrients.
• Refuel your body. Your muscles and body need to recover after a long and tiring workout. Carbohydrates and protein will replace lost fuel and rebuild your body. Having something to eat or drink within 30 minutes after you exercise is best, says Kleiner. Water, sports drinks, juice, and milkshakes are good. Try foods like bagels, yogurt, or a banana or other fruit.

If you want to get the most from your physical activity, make sure you eat right. While you're not guaranteed a trophy, you'll come out a winner, both on and off the playing field.