Nutrients for Fuel and Hydration
Life (and especially exercise) takes up energy. And sometimes we go without or with very little, and this can affect our ability to function. It’s important to consume the necessary amount of fuel at the right time to help you have the energy to do what you need and love, instead of feeling fatigued or succumbing to illness.
The body’s main source of fuel are calories found in food sources: mainly carbohydrates, proteins and fats. Along with fuel, the body also requires proper hydration to maintain your heart rate, and core temperature.
I. ESSENTIAL NUTRIENTS THAT FUEL
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CARBOHYDRATES (or carbs) act as the main energy source that fuel the brain and central nervous system in order for the body to move and function. Load up on the following high-quality carbs packed with fiber, antioxidants, essential vitamins and minerals:
• Whole grains (bread, rice, pasta)
• Fruits (grapes, apples)
• Vegetables (beans, potatoes)
Note: Junk food can offer a quick hit of energy and is often easier to digest but they can lack in essential nutrients that give the necessary energy for training.
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PROTEIN helps in breaking down food for energy, and provides overall maintenance of the immune system, muscle strength, bone and tendon density. Protein also act as an energy reserve in case of carb deficiency and can be found in a variety of sources:
• Lean meat (poultry, pork)
• Seafood
• Eggs
• Nuts, seeds, beans, peas, soy
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FAT has numerous functions in the body, which include regulating internal temperature fluctuations, protecting internal organs, and act as an additional energy source while the body is at rest and also during times of activity. Healthy fat nutrients can be found in the following foods:
• Vegetable and nut oils (almond, avocado, canola, olive, peanut, pecan and pistachio)
• Fish oils, shellfish, walnuts
• Fat-soluble vitamin A, D, E, & K
II. ESSENTIAL NUTRIENTS FOR HYDRATION
While water is the main source of hydration (with tea, low-calorie juices and sports drinks as additional sources), supplement your intake with the following nutrients:
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SODIUM is the prime electrolyte that maintaining hydration, which allows for muscle and nerve function.
• Table salt
• Salty foods (veggie chips, soup, canned vegetables)
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CALCIUM is responsible for the health and structure of bones, maintaining muscle contraction and nerve transmission. Sources of calcium include:
• Dairy (milk, yogurt, cheese)
• Leafy greens (kale, okra)
• Seafood (sardines, canned salmon)
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POTASSIUM maintains nerve impulse transmission, and prevents muscle cramps. You can get your potassium from:
• Fruits (bananas, watermelon, avocado, coconut water)
• Vegetables (spinach, broccoli, beet greens)
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MAGNESIUM improves bone strength, nerve and heart function, and minimizes muscle aches.
• Whole foods like grains (brown rice), leafy greens (spinach), legumes (edamame, almonds)
• Vitamin supplements
“Your body is a gift. It allows you to do what you love. Instead of trying to change it, appreciate it. And if you fuel it properly, it will become its own perfect shape.”
K A R A G O U C H E R
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• Mohr, Christopher R. “Timing Your Pre-and Post-Workout Nutrition.” Eat Right. September 19, 2019.
• Nisevich Bede, Pamela. “Fuel the Fire: A Nutrition and Body Confidence Guidebook for the Female Athlete.” Penguin Random House LLC. 2022.
• St. Pierre, Brian. “Workout Nutrition Explained: What to Eat Before, During and After Exercise.” Precision Nutrition. 2023.