3 Common Mistakes We Make When Exercising in The Summer

This post was developed in partnership with Florida Citrus. All opinions expressed are my own.

As we head into warmer weather (finally!), more of us will be participating in a variety of types of physical activity. The warmer weather just makes exercising so much more accessible – for me at least. You definitely will NOT find me trying to get some KMs in, during a snowstorm.

How you will find me active this summer: training for another half marathon, doing yoga, playing soccer and bike riding. As you can see, I love participating in a few different activities. How I should refuel after each of these activities, will vary widely.

In fact, most of us continue to make a number of mistakes when refueling after exercise. I see this in my practice, but also with peers. In order to reap the benefits of a workout, we need to refuel properly.

Let me guide you through principals to follow for refueling properly after different types of workouts, along with common mistakes that we should avoid.

Mistake # 1. Not Replenishing Key Nutrients After Vigorous Activity

First, let’s define Vigorous Activity:
Vigorous-intensity exercise is a physical activity done with a large amount of effort. It is the intensity at which you have a substantially higher heart rate and rapid breathing. You are only able to speak in short phrases due to the rapid breathing and effort. Activities that are usually classified as being of vigorous intensity include running, cycling, and singles tennis.

During vigorous activity, there are a number of key nutrients that we need to replenish.

These include:

  • Carbohydrates, which are needed to replenish glycogen stores, a.k.a. stored energy.
  • Minerals, such as potassium and sodium, that are lost in sweat; and
  • Fluids, which are also lost in sweat
  • After vigorous activity, my go-to beverage is @floridaorangejuice, as it covers all of these three categories! I often use Florida OJ as a base to my smoothies. The carbohydrates in 100% orange juice come only from the naturally occurring sugars in the oranges – with no added sugars. In addition to potassium, Florida OJ also provides vitamin A, folate, magnesium and 100% of our vitamin C needs in half a glass. Also, did you know that only 1/10 Canadians reach their daily servings of fruit and vegetables? A smoothie like this with Florida OJ is a great way to help us get closer to our intake of fruit and vegetables.

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Mistake # 2: Consuming Too Much After Lighter Exercising

Next, let’s define Light & Moderate Intensity Activity

Light exercise includes activities that do not cause you to break a sweat or produce shortness of breath. An example would be a leisurely walk, light yoga or casual bike ride.

Moderate exercise is exercise which causes you to break out in a light to moderate sweat or makes it difficult to carry on a long conversation.  Examples would be a brisk walk, power yoga, hiking on a nature trail, performing chores around the house.
If we are exercising at a light intensity or at a moderate intensity for under 20 minutes, we don’t have to do anything special to refuel. We are simply not needing to replenish glycogen stores, as we would during vigorous activity.  We would need to rehydrate and replace some small electrolyte losses, however. So turning to water and a piece of fruit or coconut water is sufficient after this type of exercise.  I too often see those around me over-replenishing after light exercise, or a short moderate intensity exercise period. Consuming too much after these types of activities is a sure way to lead to unintentional weight gain.

Mistake # 3: Not Eating Soon Enough After Exercising

Back when I used to be a competitive rep soccer player, I would have games in places in that were about an hour away. This means that by the time I got home after the game and sat down to eat, about two hours would have passed between the end of the game and my dinner. This wasn’t ideal.
To help your muscles recover, it is important to refuel within one hour of exercise. For your post-workout meal, you should consume:

  • a good dose of complex carbohydrates for replenishing glycogen stores
  • adequate protein to decrease muscle protein breakdown and increase muscle protein synthesis
  • anti-oxidant rich foods to help reduce inflammation from exercise and provide extra micro nutrients
  • Some examples of ideal post-workout meals include a quinoa stir-fry with tofu or chicken with veg, or a hearty bean and sweet potato chili

 

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Creative Minimalist Snacks for a Healthy New Year

We spend so much time and money healthy meals, we often have minimal resources left when it comes to snacks. I’m here to showcase 6 minimalist snacks to get you started on your healthy eating journey this year. These snacks all have 5 ingredients or less and take less than 10 minutes to prepare.

5 Types of Foods Runners Are Not Getting Enough Of

I’ve partnered with the California Prune Board to share the latest research on how prunes can benefit bone health.

I’m feeling a huge sense of relief and pride after completing my first half marathon on Oct 21st. I’ve always been a runner who stuck to where I was comfortable. However, after completing six 10 K races and a 15 K, I knew I had to practice pushing my boundaries. I’m so glad I did it and can’t wait to do my next one! My goal is to improve my time of 2 hours and 33 seconds.

 

Being a Registered Dietitian and (now) half marathoner with an addictive and competitive personality, it’s no surprise that I’ve spent hours looking into how a female runner can achieve optimal nutrition. Now I’m here to share my knowledge with you!

Due to the stress of the sport and eating habits, there are a number of nutrients that runners need to pay extra attention to. A 2007 study measured the nutritional profiles of 24 adventure racers and reported low levels of various nutrients, including calcium, potassium, zinc, and magnesium.

Being at risk for lacking certain nutrients makes female runners prone to nutrition-related conditions such as anemia and osteoporosis. November is actually Osteoporosis Month, so it is especially important to teach all women runners how to keep their bones strong and healthy!

  1. Foods for Bone Health

Running is a weight bearing sport that helps strengthen the bones, but it is also a sport with a high incidence of stress fractures. However, osteoporosis and stress fractures can be easily prevented with the proper diet.

Bone mineral density diminishes slowly after age 40, but bone losses increase greatly in women after age 50 (usually 1-2% per year). Peak bone mass and bone mineral density are related to appropriate intake of calories and proper nutrients.

What to Eat:
New Research shows that eating just one daily serving of about five California prunes (40g) helps slow bone loss in post-menopausal women. The beneficial effects of California Prunes on bone health may be in part due to the high levels of phenolic compounds present in the fruit. Prunes are also rich in other important bone building nutrients, including potassium, magnesium and vitamin K.

California Prunes are naturally sweet and contain no added sugar, a source of dietary fibre and a serving of about 5 prunes is only 100 calories! They’re also super portable and are a perfect post-run snack!

  1. Red-Blood-Cell Forming Foods

    Iron is necessary for the production of hemoglobin, which carries oxygen from the lungs to working muscles. Runners are more susceptible to low iron status, as they lose trace amounts of the mineral through foot strike, which damages red blood cells in the feet, leading to iron loss.

    B-12 also assists with forming new red blood cells and a deficiency can lead to anemia.

    What to Eat:
    Females should be aiming for at least 18 mg, while males need at least 8 mg. Yes, iron is found in red meat, however plant-based iron-rich sources include legumes, especially lentils, and blackstrap molasses.

    Aim for 2.4 mcg of B12 daily. You get B12 through animal-based foods, however you can also get it though fortified plant-sources, such as nutritional yeast and fortified plant beverages.

  2. Omega 3 Rich Foods

    Most of the population lacks omega 3. Omega 3s have been shown to reduce inflammation after a run, which can improve tissue repair and reduce muscle pain. I personally supplement with omega 3 daily, as studies have shown that omega 3 can prevent exercise-induced asthma(something that I have struggled with my whole life)

    What to Eat:
    Supplement with 1000 mg daily and eat Omega-3 rich foods often. These include fatty fish, but also plant-based sources such as chia seeds, flax seeds and walnuts.

  1. Complex Carbohydrates

    Carbohydrates are especially important for endurance athletes, such as runners, as they are needed to restore muscle glycogen stores. I’ve seen a number of runners cut too many good carbohydrates out of their diet, for the purpose of watching their waistline. Unfortunately, this can lead to ‘hitting the wall’ as carbohydrates are the main fuel source for when you run.

    What to Eat:
    Great natural sources of carbohydrates include whole grains, beans, fruits and veggies. Individual carbohydrate requirements vary.

  1. Magnesium Rich Foods

    Magnesium is important for many reasons, including playing a large role in muscle contraction and relaxation, along with energy metabolism. In addition, magnesium plays a role in bone health. A large amount of the North American population is low in magnesium – 70% of the population consumes insufficient magnesium.
In particular with athletes, there is emerging evidence that magnesium requirements are significantly elevated, due to be loss through sweat.

    What to Eat:
    Aim for ~ 400 mg daily. You can consume pumpkin seeds, legumes or swiss chard to get your magnesium quota. You can supplement as well! Magnesium is usually better when supplemented at night.