6 Healthy Eating Tips for Active
Adults
by Meri Raffetto RD
For active adults it’s important to make sure you are getting
the proper nutrition for your pre-meal and post-meal workouts.
Here are 6 healthy eating tips to keep you on track!
Adequate Carbs!
With the latest low carb trend it can become difficult, to say
the least, to figure out what you should be eating especially
if you are active! The truth is, when you exercise your muscle
burns a type of carbohydrate called glycogen for fuel. To keep
these important fuel levels optimal for peak performance, we
must eat a diet rich in whole grains, beans, potatoes, and
other high-carbohydrate foods. You can’t produce optimal
glycogen stores with a high protein low carbohydrate diet. Go
for the whole grains such as 100% whole wheat breads, brown
rice, quinoa, or millet. Limit the ‘white’ refined
products.
Protein
Yes it is true, active people need more protein than the
average person. It is especially important after our workouts
to repair muscle damage. Include lean meats, fish, soy, and
eggs. Active people need about 3-4 three-ounce servings a
day.
Eat Your Fruits and Veggies!
When you exercise, you breathe harder taking in more oxygen.
While you need oxygen to support life, it can become unstable
in the body. Unstable oxygen can oxidize and damage your muscle
cells which can bring on inflammation and soreness. You can
protect yourself from oxidation by eating healthful amounts of
antioxidants found in fruits and vegetables. Eat at least five
fruits and vegetables a day!
Drink, Drink, Drink
The more you exercise, the more you sweat. Replacing these
fluids is vital for peak performance and endurance. During long
workouts you may need a sports drink that contains
carbohydrates and electrolytes. Drink at least 8-10 servings of
fluids/day.
Fueling Before A Workout
This step alone will not only lengthen your workout but it will
also increase your performance which is key when training for
an event. If you don’t eat before exercise you will likely feel
light-headedness, fatigue, and nausea. In addition, your body
turns to muscle protein for fuel because it doesn’t have enough
carbohydrate. By starting your workout well-fueled, your body
will burn a combination of the carbohydrate stored in your
muscles and stored fat. Eat 2-4 hours before a workout or
event. Choose a high carbohydrate, low fat, moderate protein
meal or snack. Drink at least 10 ounces of water to help offset
sweat loss during your workout.
Fueling After A Workout
It is important to consume calories and fluids during the first
half hour after you exercise for optimal recovery. If you
aren’t hungry right away a quick snack will do. Drinking a
sports drink or 100% fruit juice will do the trick! Don’t
forget to eat a meal later with protein to repair muscle
damage.
© Meri Raffetto, 2004
About the Author
Meri Raffetto is a Registered Dietitian and a recognized
professional in the area of nutrition and wellness. She has
developed online weight management programs to help people get
off of diets and get into way of life. For more information or
to sign up for our free newsletter, visit www.reallivingnutrition.com.
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