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Foods for Fitness

Summer is the perfect time to develop good exercise habits. Start by making sure your body has the best fuel for the job

By Isabela C. Varela

As days lengthen and temperatures rise, our thoughts turn to playing in the great outdoors. After a long, cold winter, Albertans are ready to work up a sweat and enjoy the fruits of the season. The best way to maximize the benefits of your exercise routine is to pair physical activity with healthy food choices. Whether you want to build muscle, lose weight, or just boost and maintain energy, your body needs essential nutrients. Here are some hot tips on the perfect summer exercise foods.

Q. I work out in the morning before I go to the office. What should I have for breakfast and when?

A. An early-morning workout is an invigorating way to start the day, but don’t do it on an empty stomach. When you deprive your body of food, it responds by slowing your metabolism to hold on to existing energy stores, explains Billy Smale, certified personal trainer and competitive rope jumper. “I tell clients never to skip breakfast. You need to eat within 30 minutes of waking up to kick-start your metabolism,” he says. “You’ll have more energy throughout the day, which allows you to burn more calories.”

“It can be hard to eat first thing in the morning,” says Lee Finell, registered nutritionist with Alberta Milk. She recommends having a small smoothie and a piece of fruit before a workout. After a workout, aim for a well-balanced breakfast. “A glass of milk, a piece of toast and some fruit will give you the carbohydrates and protein you need,” she says. Eggs, a breakfast staple, are also a great source of animal protein, which is needed to build and repair muscles and tendons.

Q. Which foods are recommended for people who want to build muscle?

A. “Protein and exercise in combination are what build muscle. But you don’t need protein in excess,” Finell says. “We always recommend people get protein from food, not supplements.” You can enjoy your protein hot off the barbecue. Try beef, lean chicken and turkey, and fish for amino acids essential for building muscle. Serve leftovers, such as sliced grilled chicken on top of a green salad, the next day at lunch.

Q. My children play outdoor sports all summer. What do they need to keep their energy up?

A. Whether they’re bending it like Beckham at soccer or playing frisbee with the dog, their bodies need fuel. Strawberries and raspberries are great summer snacks for active kids. Naturally sweet, packed with vitamins and fibre, berries are easy to eat on the go. And biting into a ripe, juicy berry or two is one of the season’s greatest pleasures.

Replace the water lost through sweat but lay off commercial sports drinks, which can be costly and might not have the nutritional benefits of other drinks. “Chocolate milk is a great sports recovery beverage,” Finell says. “It gives muscles the nutrients they need to recover.” Don’t forget water, Smale says. “You need to stay hydrated. Kids don’t always remember to drink water, so parents should keep water bottles in their kids’ sports bags, in the trunk of the car and in the fridge.” Also, try diluting fruit juice by half with water.

Q. When I exercise regularly, I crave snacks. What are some healthy substitutes for vending machine snacks?

A. Snacking isn’t a bad habit. The key is to snack on foods low in sugar but rich in protein. They’ll keep your metabolism going all day and curb the urge to binge at dinner. A packet of roasted sunflower seeds is packed with energy-enhancing protein and healthful oils. Veggies such as baby carrots can satiate that craving for something crunchy that draws many of us to junk food. Summer fruit satisfies a sweet tooth. Finell suggests turning to string cheese, yogurt tubes and sliced hard cheese for protein and fat in small portions.