Monthly Archives: March 2016

Pre- and Post-Workout Nutrition Tips


Don’t skip carbohydrates! They are fuel for your muscles.

Ideally, you should fuel your body about 1 to 3 hours pre-workout, depending on how your body tolerates food. Try different times and see what works best for you.

Suggestions for pre-workout foods:

  • A peanut butter and banana or PBJ sandwich, preferably on whole wheat or whole grain bread
  • Greek yogurt with berries
  • Oatmeal with low-fat milk and fruit
  • Apple and peanut or almond butter
  • Handful of nuts and raisins (two parts raisins: one part nuts)

Ideally, you should fuel your body about 15-20 minutes post-workout.

Suggestions for post-workout snacks:

  • Post-workout smoothie made with low-fat milk and fruit
  • Low-fat chocolate milk
  • Turkey on a whole-grain wrap with veggies
  • Yogurt with berries

Water: Why Is It So Important?


Water is an essential nutrient. The body needs more water each day than any other nutrient. So much so, that you can survive only a few days without water, whereas a deficiency of other nutrients may take weeks, months, or even years to develop. Water also makes up about 60% of an adult’s body weight and an even higher percentage of a child’s. Because of this, consuming enough water throughout the day is one of the most important things that you can do for your body.

Important functions of water:

  • Vital to digestion and metabolism because it acts as a medium for chemical reactions in the body
  • Carries oxygen and nutrients to the cells through blood
  • Regulates body temperature through perspiration
  • Acts as a lubricant and cushion around joints, inside the eyes and the spinal cord
  • Removes waste through sweat and urine
  • Assists in respiration by moistening the lungs to facilitate intake of oxygen and excretion of carbon dioxide
  • Vital component of the body’s tissues and organs
  • Maintains blood volume

So how much do you need?

    Adequate intake per day is:

  • 15 cups (120 ounces) for adult men
  • 11 cups (88 ounces) for adult women
  • Is based on total water intake from food and beverages, including milk, juice, and tap or bottled water
  • Although most water intake comes from beverages, solid foods also make a significant contribution
  •  Many fruit and vegetables are more than 80% water
  • Water in caffeinated beverages such as coffee and tea counts toward total water intake, even though caffeine may have a diuretic effect on some people

How do you know if you are getting enough?

  • One way to monitor water intake is to check the color and odor of your urine
  • Dark yellow instead of pale urine is a sign of insufficient water intake
  • Urine with a very strong odor is also indicative of insufficient water intake
  • When too much water is lost from the body and not replaced, dehydration occurs. Progressive signs of dehydration include:
  • Thirst, fatigue, weakness, discomfort, loss of appetite, dry skin and mucous membranes
  • Impaired physical performance, dry mouth, reduction in urine, flushed skin, impatience, apathy
  • Difficulty concentrating, headache, irritability, sleepiness, impaired temperature regulation, increased respiratory rate
  • Dizziness, muscle spasms, loss of balance, delirium, exhaustion, collapse

Try your best to drink water every day! Your body will thank you!