Eating for exercise

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Posted at 12:02PM, 03 June 2011 by Roxanne Fisher - Writer/Sub-editor, bbcgoodfood.com

Hands up if your exercise regime is as sporadic as the local bus? We're all guilty of watching our good intentions dwindle as we find any excuse to slack off yet we feel a whole lot better when we're active. So what makes us swap lithe smugness for the sofa? Ironically, it's often what we've had (or haven't had) to eat.

Maybe you feel life is too busy for regular exercise. Maybe the dog ate your shorts. While there are a plethora of reasons to vanquish your virtue, one of the most common excuses for avoiding a run/swim/aerobics class is that we're just too tired.

This lethargic attitude is partly because many of us have no idea how to fuel our bodies for the sweaty task ahead. Some may also be more prone to throwing in the towel when the scales take too long to tip. Whatever the motivation (or lack of), eating for exercise is fundamental to success and maintaining the desire to get those overpriced trainers out from their dusty corner.

It doesn't take a nutritionist to see that healthy, balanced eating with fewer saturated fats and more fruit and veg will see us all a little lighter on the scales.

It doesn't take a nutritionist to see that healthy, balanced eating with fewer saturated fats and more fruit and veg will see us all a little lighter on the scales. But, making the right choices will also make that run in the park more palatable. When working out, all eyes are on carbohydrates, (stored as glycogen in the body) and are our main source of fuel. Good carbohydrates include whole grains, vegetables, fruits and beans while bad carbs are often foods that have been refined and processed. Use wholegrain rice and pasta in recipes such as Superveg pasta and Spanish seafood rice for a healthy boost and enjoy sweet, sat-fat-free treats with lots of fruit like this Mango & banana smoothie .

For high intensity workouts, protein is also a key diet staple to get right. Once glycogen stores are depleted, the body turns to protein to bump up energy levels so eat plenty of meat, fish, chicken and eggs to insure you have solid supplies. Vegetarians can help back-up their energy levels with dishes containing lots of pulses, nuts and seeds.

Five or six smaller meals a day are recommended for active individuals - as this helps to keep your blood sugar levels up. Low-GI foods and recipes are also great. These slowly release energy into the body - so tuck in, ideally, two hours before working out.

How much you should eat depends on lots of factors from age, weight and daily activity right through to genetic make-up. There are lots of online resources to help you estimate what your daily calorie intake should be but if you want to read more check out 'The complete guide to sports nutrition' by Anita Bean - a great resource for anyone interested in exercise and eating towards optimum health.

Comments

CharLit

6 June 2011, 10:48AM
CharLit

Are paella and arborio rice wholegrain? Or are there wholegrain varieties available? I don't think regular brown rice would produce the creaminess of a paella or risotto.

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SamWhyte

6 June 2011, 10:53AM
SamWhyte

You can get brown arborio rice, but because it retains the kernel it might not be as creamy as you'd like. I've got used to whole grains in pretty much everything, but I can see where you're coming from. In something like Jambalaya though, I actually find the kernel gives a bit of extra texture.

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Aliaalu

6 June 2011, 11:34AM
Aliaalu

I find pearl barley works well as an alternative to rissoto rice- lower GI, higher in fibre and really tasty. It has a slightly chewy texture when cooked, and if it's not as creamy as you'd like stir in low fat cream cheese at the end of cooking.

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briznik

6 June 2011, 8:51PM
briznik

If you can find it, pearled spelt also makes a good risotto rice substitute.

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Crumpy

8 June 2011, 8:28PM
Crumpy

Hello, Using this as a way to communicate with you. Re the recipes which I receive on line from BBC food; it would be so helpful if there were a way to convert automatically to U.S. measures--is there? Thank you so much, Crumpy

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Loafer

8 June 2011, 9:38PM
Loafer

I echo Crumpy's request, even if it is a little OT. I have to print off my favorite recipes, then correct all the weights and measures to American ones. I would love to be able to cook simply using my laptop on the counter. That way I would be able to access the helpful comments and suggestions too.

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Ermintrude75

14 June 2011, 2:53PM
Ermintrude75

Crumpy, Loafer - I deal with recipes from the USA all the time, and I don't expect the authors to spend time converting the measurements. I simply bought a set of measuring cups. Perhaps you could buy some kitchen scales?

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sarah2000h

19 June 2011, 3:42PM
sarah2000h

I agree with Ermintrude75. I print off lots of American recipes and just use a set of cups.

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miniminx

20 June 2011, 1:06PM
miniminx

buckwheat makes a good arborio substitute if you'd like a wholegrain take on risotto. it's got the gloop factor, great with mushrooms!

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Gunnhild

22 September 2011, 2:32PM
Gunnhild

As an American who uses many European (not just British) recipes for cooking, I keep in my recipe file the conversions from European measurements (and some food name differences) to American usage. When you use both sets of measurements interchangeably, it does become easier to convert without looking at a chart. And I agree with Ermintrude, invest in scales. It ends up being more accurate in the long run.

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Pembroke

30 January 2012, 3:13PM
Pembroke

go metric, it's the only way to cook!

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