Eat and Start: Some Tips for Eating for Fitness and Health

Start exerciser for triathlete, we know that exercise does us good. The American College of Sports Medicine (ACSM) recommends a fitness program that combines cardio and strength training. But what you eat is just as important and how you work out: the right foods boost athletic performance, giving you more energy and helping you recover faster.

Knowing what & when to eat should be part of any fitness plan. Your body will thank you. Here are some simple tips to eat to utilize your workout and benefit your body.

Fuel up

Working out on an empty stomach will not help you burn more fat. That myth has been proven wrong. Your body needs fuel, whether you ask it to walk, jog or run. This is true for any time of day, but it is especially true in the morning, after your body has been fasting for many hours at night. In fact, eating before exercising has been shown to improve performance.

Start early

Working out early in the morning means that no matter how busy your day gets, you have made fitness a priority. But make sure you eat first. A couple of early morning options: a mini bagel, or a 100-calorie granola bar, rinsed with a good 16 oz of water, according to the Academy of Nutrition and Dietetics (EN). If it is difficult to relax for a light breakfast before your workout, try a fruit smoothie, a banana and some almond butter, or yogurt and berries.

Time it right

No matter what time you work, you must allow time to digest. Just how much time you eat and work out depends on what you eat. If you just flush with a banana like a banana or orange, half an hour should be enough time before you can hit the gym. But if you plan on exercising after work, make sure you have your lunch ready as much as ahead of time.

Do lunch

Don't miss lunch if you go to work at the end of the day. You need protein and energy to sustain that workout later. Good lunch choices include a turkey sub, or a crisp salad with lean protein like grilled shrimp or chicken, or lean beef.

Eat to supplement

After working out, time to replenish your body's energy. If tomorrow, go for a balanced breakfast of protein and carbohydrates, such as a hard-boiled egg, a slice of whole-grain toast and fruit juice. Or try an adult version of a childhood favorite: chocolate milk, which offers a healthy mix of protein and carbohydrates. Too much fun for you? Then choose a fat-free yogurt or a sandwich, like turkey, on whole grain bread.

Eat to recover

Dark berries, like elderberries, are great sources of anthocyanins, which protect cells from oxidative damage caused by environmental toxins, poor diets, and. . . wait for it. . . exercise, according to a Current medicinal chemistry study . In the scientific review article, researchers point out that mitochondria in muscles can cause free radicals such as superoxide and hydrogen, causing oxidative stress. And while working out is undoubtedly good for you, it can cause oxidative damage. However, adding antioxidant-rich drinks to your diet, such as those containing membrane-enriched elderberry extracts, can help reduce tissue damage. Such extracts are produced by a mechanical, chemical and heat-free extraction method by the Italian company Iprona AG, the world's largest producer of European black and white berries.

Follow science

Studies have long emphasized the importance of good dietary choices to support a fitness program. A Free Radical Biology study from 2000 showed that ouderbossantosianiene protect the inner layer of blood vessels against oxidative stress. These results have shown that blood vessels actually absorb anthocyanins in their membrane, which can help preserve the integrity of the blood vessels and slow down the onset of heart disease and stroke. And a recent study published in the British Journal of Nutrition found that elderberry extract significantly reduces inflammation in the bodies of obese women, allowing them to recover faster and exercise more. The researchers point to the elder's concentration of antioxidants, destroying the free radicals created during exercise. According to the American Heart Association , inflammation is associated with increased heart attack and stroke risk.

Eat for health

The dark pigments in elderberries help support the immune system, as a recently published study found Nutrients . Researchers have been following air travelers for two years: A group of passengers taking a berry formula was sick for only 5 days, while those in a placebo group were sick for 7 days. The elder forest group also reported far less severe symptoms, and experienced better overall health after their travels. Since we are much more likely to exercise when we are feeling our best, this is good news about fitness.