For active adults, maintaining a balanced diet tailored to support their fitness regimen is crucial. This guide offers six essential nutrition tips to enhance performance and recovery for those who lead an active lifestyle. From the importance of carbohydrates to the necessity of hydration, each point is backed by current research and data to help you optimize your health and athletic performance.
Adequate Carbs! Despite the popularity of low-carb diets, carbohydrates are essential for those engaging in regular physical activity. During exercise, muscles burn glycogen, a form of carbohydrate, for energy. To maintain adequate glycogen stores, it's important to consume a diet rich in complex carbohydrates. Opt for whole grains like 100% whole wheat bread, brown rice, quinoa, and millet, and avoid refined products. According to the Dietary Guidelines for Americans, carbohydrates should make up about 45% to 65% of your total daily calories (source).
Protein Active individuals require more protein than those who are less active to help repair muscle damage post-exercise. Include sources of lean protein such as lean meats, fish, soy, and eggs in your diet. The American College of Sports Medicine recommends that active people aim for about 1.2 to 2.0 grams of protein per kilogram of body weight per day to support muscle repair and growth (source).
Eat Your Fruits and Veggies! Exercising increases oxygen intake, which can lead to oxidative stress and muscle inflammation. Consuming a diet rich in antioxidants can help mitigate these effects. Fruits and vegetables are excellent sources of antioxidants. Strive to include at least five servings of fruits and vegetables each day, as they can significantly reduce biomarkers of oxidative stress (source).
Drink, Drink, Drink Hydration is essential for maintaining peak performance and endurance. Active adults should aim to drink at least 8-10 glasses of fluids daily, and more if engaging in long or intense workouts. During extended exercise, a sports drink containing carbohydrates and electrolytes can help maintain energy levels and electrolyte balance (source).
Fueling Before A Workout Eating a balanced meal 2-4 hours before exercising can prevent feelings of lightheadedness, fatigue, and nausea. A pre-workout meal should be high in carbohydrates, low in fat, and moderate in protein. This helps in maintaining optimal energy levels by utilizing both stored carbohydrates and fats as fuel sources.
Fueling After A Workout It's crucial to replenish calories and fluids within the first 30 minutes post-exercise for optimal recovery. If appetite is low, a light snack or a drink like a sports drink or 100% fruit juice can be effective. Ensure to consume a protein-rich meal later to aid in muscle repair.
By incorporating these six nutrition tips into your routine, active adults can significantly enhance their exercise performance and recovery, ensuring they get the most out of their workouts and maintain overall health.
A Heart Healthy Diet Makeover
Heart Disease remains the number one cause of death in the U.S. among both men and women. Part of the problem is it is truly a silent killer. There are few warning signs of a heart attack and the signs that are there don’t necessarily make us feel bad. The good news is there are many lifestyle changes you can make to significantly decrease your risk of heart disease. Here are 9 simple steps to make over your diet for heart health.
The No Diet Way to Lose Weight and Keep it off!
Yes, you read it right…no ... first step in this weight ... program is to gather all of your old fad diets, quick weight loss ... and “magic cures”. Once you have them all together
8 Ways to Rev up Your Metabolism
Yes it’s true- and so unfair. As we get older weight gain begins to creep up on us. You hear people every day in the grocery store, around the water cooler, at parties ... of this ... w
