Foods and Fluids for Fitness
People who are involved in an exercise program for fitness and health can learn to maximize their training efforts and get more out of a workout by learning to fuel their bodies with the right foods and fluids.*
Fluids: Staying Hydrated
- If exercisers lose too much fluid in sweat without replacing what they've lost in both fluids and electrolytes (like sodium and potassium), they risk becoming dehydrated.
- Exercisers of all ages are at increased risk for dehydration. Children and older adults are susceptible to dehydration and should pay special attention to their fluid intake.
- Dehydration can diminish energy and impair performance. Even a 2% loss of body weight through sweat (i.e., three pounds for a 150-pound exerciser)1,2 can spell trouble. Maintaining proper hydration is important for all fitness enthusiasts.
Athletes Should Know Their Sweat Rates
Since sweat rates can vary based on the individual, weather and intensity of exercise, athletes should measure:
Sweat Rate Equation
Weight lost during exercise (in ounces) + Fluid consumed during exercise = The amount (in ounces) you should be drinking to replace sweat losses.
Note: As a helpful indicator, typically one gulp of fluid equals one ounce.
This does not account for any urine loss if a person needs to stop during exercise and use the restroom.
*Drink to replace sweat; don’t overdrink.
Hydration for Improving Workouts
Exercisers who work out in warm weather or a hot gym risk dehydration. The risk becomes greater the longer the workout lasts, or when there is more than one workout in a day. Here’s how to prevent dehydration and get the most mileage out of a general fitness routine:
- Remember fluids throughout the day. This may be as simple as grabbing a sports drink first thing in the morning, then using fountains, coolers and cafeteria beverages as triggers for drinking throughout the day.
- Hydrate 2–3 hours before exercise. Active people should aim for at least 16 ounces (two cups) of fluid at this time and an additional eight ounces (one cup) 10–20 minutes prior to exercising.
- Drink during workouts. Sports drinks, like Gatorade®, can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat without overdrinking. However, for active people who prefer to drink plain water, a fitness water, such as Propel Fitness Water, may be a better option. Fitness waters are lightly flavored to help exercisers drink more than they would of plain water, thus staying better hydrated.
- Consider carbohydrates. Many exercisers are hesitant to use sports drinks during a workout, not wanting to take in extra calories. However, recent research has shown that consuming some carbohydrates by drinking a sports drink during a workout can limit calorie intake through the rest of the day.
Foods and Fluids Series: Volume 1, FITNESS is one in a series of six sports science articles written by Susan Kundrat, M.S., R.D., L.D., an expert in sports nutrition. Any of these articles can be reproduced for educational purposes to distribute to athletes, students, parents or to post in the athletic training room, locker room or weight room.
Foods for High Energy
Carbohydrates are energy powerhouses for fitness. Foods high in carbohydrates, like whole grains, cereal, fruits and vegetables, supply energy to working muscles during exercise. They also offer a variety of important nutrients like vitamins C and A and antioxidants, crucial for maintaining healthy cells in the body.
Protein is essential for building and maintaining enzymes, tissues and muscles. Although most fitness enthusiasts don’t need as much protein as carbohydrates, it’s also important.
An easy way to eat for fitness is to divide a plate into three equal portions. Fill ⅓ with grains, preferably whole grains, ⅓ with fruits and vegetables, and ⅓ with lean protein sources like chicken or turkey breast, eggs or nonfat/lowfat yogurt. Then, choose a high-nutrient drink like skim milk or 100% juice.
Quick Snack Ideas
Try these quick snack combinations to fuel the fit system before or after workouts, or provide energy throughout the day:
- Whole grain crackers with peanut butter and raisins
- Oatmeal topped with fresh strawberries
- Lowfat yogurt with walnuts and dried apricots
- Whole grain pita with hummus and fresh spinach
- Cottage cheese with fresh peaches and almonds
- Pasta salad with fresh tomatoes, carrots and green peppers
- ½ of a turkey and mozzarella sandwich on rye bread
- Broccoli and cauliflower with nonfat yogurt dip
- Scrambled eggs and whole grain toast
- Watermelon, raspberry and blueberry fruit salad
Keep Healthy Foods at Your Fingertips
When fueling for fitness, take a little extra time to have healthy food options available. Exercisers should stock up on these foods regularly.
- Grains
- Whole grain breads
- Whole grain cereals like oatmeal or whole wheat flakes
- Oatmeal
- Brown rice
- Whole grain pastas
- Whole grain crackers like stone-ground wheat crackers
- Barley or bulgur
- Fruits
- Citrus fruits like oranges, grapefruit and tangerines
- Bananas, kiwi and pineapple
- Apples, pears, nectarines, papaya and peaches
- Plums, prunes and apricots
- Grapes and raisins
- Watermelon, honeydew and cantaloupe
- Strawberries, blueberries, raspberries and cherries
- 100% fruit juices
- 100% fruit leather
- Frozen 100% juice bars
- Vegetables
- Broccoli, cauliflower and Brussels sprouts
- Potatoes, sweet potatoes and yams
- Green beans, snap peas, corn and asparagus
- Tomatoes, tomato sauce and tomato juice
- Spinach, cabbage, kale, collards and greens
- Green, red and yellow peppers
- Onions and leeks
- Milk/Dairy Products
- Lowfat/nonfat milk or soymilk
- Lowfat/nonfat cheese or cottage cheese
- Lowfat/nonfat yogurt and kefir
- Lowfat/nonfat frozen yogurt or ice milk
- Protein Sources
- Skinless chicken or turkey breast
- Pork loin
- Lean roast beef
- Eggs
- Salmon, tuna, whitefish and shrimp
- Soy-based vegetarian burgers and meat alternatives
- Tofu and tempeh
- Nuts, seeds and nut butters
- Dried beans and peas
- Energy bars
Contact
For more information on the Gatorade Sports Science Institute (GSSI) log on to www.gssiweb.com or call 1-800-616-GSSI (4774).
*Drink to replace sweat; don’t overdrink.
1. Gisfoli, C. V. and D. R. Lamb. 1990. Perspectives in Exercise Science and Sports Medicine: Fluid Homeostasis During Exercise. Chapter 1, 1–38. 2. Gophnathan, P. M., et al. 1998. Arch. Environ. Health, 43:15–17.
For more information, please visit www.propelfitnesswater.com.