Fuel for the Body

OJ, a better source of electrolytes
photo by Mrs. O

I exercise for two hours three out of the four to five days I workout. When I exercise for more than hour, I think about how I can refuel my body with the right things so that my muscles will recover and my body will get some nutrients back.

The September/October American Fitness magazine had an informative article; Recovering From Hard Exercise. According to the author, Nancy Clark, MS, RD, recovery meals and snacks after long workouts should include a carbohydrate-rich foods such as bread, cereal, or fruits and a little bit of protein such as pasta and meatballs, cereal with milk, or a fruit smoothie (Greek yogurt, banana and berries).In addition to recovery meals, it's important to replenish electrolytes (sodium and potassium) used up during exercise through sweat. Electrolytes are in our bodies and help enhance and balance fluids in the body. Sometimes, getting cramps in the legs could be the result of low sodium or potassium in the body. According to Clark, milk and other foods are better sources of electrolytes than a sports drink. For instance: 

1. An 8oz orange juice has no sodium, 450mg potassium, 2mg protein, and 26mg carbohydrates. 
2. An 8oz chocolate milk has 150mg sodium, 425mg potassium, 8mg protein, and 26mg carbohydrates.
3. An 8oz Powerade has 55mg sodium, 45mg potassium, no protein, and 19mg carbohydrates.
4. An 8oz water doesnt' contain electrolytes, protein or carbs.

My favorite recovery meal is a fruit smoothie made with Greek yogurt, mixed fruit, blueberries, spinach, oatmeal, ground flaxseed, honey, and coconut milk. It's refreshing, filling, and meets the carbohydrate and protein recovery meal balance. I have to do a better job on my fluid intake and drink other things besides water when I workout for two hours. In addition to water to the gym, I'll take orange juice as well. This will help me to not feel weak and sluggish after exercising. Here's to your health and recovering from exercise with the right fuel.