Friday, January 6, 2023 Bits and Bites: Serve yourself – fitness
written by Ellyn McCarter, Dining Services registered dietitian and nutrition manager
Serve Yourself is a program through Dining Services to teach you how to use food to your advantage. Nutrition is a tool to help you achieve a variety of goals. For example, you can utilize food to give you the energy to carry you through long study sessions, achieve your fitness goals, or prevent chronic disease. Serve Yourself provides general nutrition advice on a variety of topics. Every month we explore different ways to utilize nutrition to initiate a healthful dietary pattern. This month we will discuss the various ways to use food to help you achieve your fitness goals.
Every new year, gyms across the country see an increase in memberships. There is nothing wrong with starting the new year off by focusing on your health. The hard part is maintaining the motivation to stick with this mindset. It is also challenging to know precisely how to start. A fantastic resource for exercise advice is available at the Campus Recreation. They have many unique programs and opportunities you can try out, many of which are already included with your student fees. If fitness is your goal, here are some tips on how to use nutrition to achieve them.
Pre-workout Nutrition
A meal about three hours before a workout is enough fuel for most people, but with classes, jobs, and other responsibilities, you may find this does not work with your schedule. Carbohydrates are the fuel that our body loves to use when we exercise. A great way to fuel your workout is to have a source of carbohydrates about 30 minutes to one hour before your planned exercise.
Carbohydrate sources include fresh/canned/frozen fruit, whole grain crackers, toast, or cereal. Adding a protein source to your snack may help your muscles start repairing sooner. For example, try yogurt with fruit, nuts/seeds with crackers, cheese with pretzels, or milk with cereal.
Note: Some feel sluggish or get an upset stomach by eating before a workout, causing them to cut their exercise short. Experiment to find out what works best for you. Remember to include water in your routine. Stay hydrated before, during, and after your workout.
Post-workout Nutrition
A snack or meal after a workout can help initiate your body's recovery and prevent you from overeating at your next meal. Once your workout is over, focus on these three R's:
Replenish your body with carbohydrates.
Rebuild your muscle with protein.
Rehydrate your body by drinking water.
Some great post-workout options include low-fat chocolate milk, a protein bar, or hummus and veggies.
Healthful eating is about balance. The focus should be on broad eating habits without focusing on specific foods. If you have questions about healthful eating habits through Dining Services, contact Ellyn McCarter, registered dietitian, at emccarter2@unl.edu.
Sources
Timing Your Pre- and Post- Workout Nutrition https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition