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Proper
Snacking during Snacking after
Carbohydrates are the preferred source You have put your body through
of energy for your body, especially during stress and it needs to recover properly.
Snacking
exercise. Carbohydrates are one of the Eat something as soon as you can. Your
three macronutrients, along with protein muscles are craving protein, which is
and fat, which supply energy (calories) to essential after exercise.
It can make
the body. Post-exercise snack ideas include:
Contracting muscles during exercise Trail mix
a significant
will stimulate the breakdown of glycogen A smoothie made with milk
in your muscles. Glycogen is the storage Cottage cheese
difference to your
form of carbohydrates in your body – A hard-boiled egg
performance
primarily in your muscles and liver. Yogurt and berries
When carbohydrate stores are used up, Vegetables and fruits
protein and fat are used for energy. The Remember, though – the lower the
By Samantha Liepner
body has to work much harder to obtain intensity of your activity, the less food
energy from these sources, as opposed you will need. Don’t go overboard!
What you eat before, during and after to carbohydrates. You can feel lethargic Excess calories may be stored as fat,
your activity can impact how you feel … and lack energy. To avoid this, make sure leading to weight gain.
either positively or negatively. you include snacks during exercise that Carefully planning healthy snacks
are easy to digest, providing you with a during your day will improve your
Snacking before quick, available source of energy. performance. Your body will thank you.
Eating before exercise has been shown Snack ideas during activity:
to improve performance and is a great Pretzels
~Samantha is a certified fitness consultant,
way to boost stamina and endurance. Energy bars (low amounts of fat and
certified personal trainer. She has an Honours
Bachelor of Science in foods and nutrition
The amount of time required to digest protein; high in carbohydrates)
from the University of Western Ontario. ~OO
food properly before exercise — to avoid Carrots
cramps etc. — will vary from person to Dried fruit or fig bars
person. Experiment to see what timing is Bagel
right for you.
Always aim for a snack that is low
in fat and moderate in protein and
carbohydrates.
Here are some snacks that would be
ideal before your activity:
Plain yogurt and berries
A bagel with natural peanut butter
Trail mix
Fig bars or a low-fat granola bar
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www.ottawaoutdoors.ca OTTAWA magazine summer/fall 2009 37
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