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With spring’s arrival comes outdoor activities for the entire family and, if you’re not mindful, the dreaded post-exercise crash and burn. If you or your kids don’t have enough energy to reach the finish line or you just don’t feel great after a workout, chances are, you’re not eating right. To help Canadians eat right for physical activity, Registered Dietitian (RD) Diana Steele, solves 3 common sports nutrition mistakes and provides easy summer nutrition ideas for tasty carb-rich foods so you can finish strong.

Just like you plan your workout, plan what you are going to eat before, drink during and eat afterwards to ensure you have enough endurance and get the right recovery.

Under-fueling, eating the wrong balance of protein and carbohydrates and a lack of hydration can leave us with an empty tank halfway through a run or bike ride, or completely crashing and with muscle burn afterwards.  Carbohydrates are the body’s best fuel source and many people don’t get enough.

Carbohydrates are the fuel the brain and muscles use for energy. Low-glycemic carbs (slow carbs) may also offer additional benefit in pre-exercise meals and snacks since they result in a slower more sustained release during exercise maintaining blood sugar levels for a longer period.

3 Common Nutrition Mistakes for Active Lifestyle:

#1 Protein:  Eating too much before a workout: With all the protein shakes and protein-heavy meals before workouts, we often consume unnecessary amounts. If you are consuming a meal or snack that contains a significant amount of protein before a workout, be sure to allow at least 1-2 hours before exercise so that you have enough time for digestion.  The most important time to consider protein is after exercise to promote muscle tissue recovery.

#2 Carbohydrates: Cutting them out: Don’t! Before and after a workout, carbohydrates are essential. They not only provide essential energy for your muscles, but also for your brain. Without enough carbs, exercise recovery can be poor, leading to fatigue for your next workout. Slow-carbs, aka low-glycemic (or Low-GI) carbs that release gradually may also offer additional benefit in your pre-exercise meal to help sustain energy to finish strong.
#3 Fluids:  Not drinking enough fluids: Everyone knows they should drink water, but many people don’t get enough. Staying hydrated not only refreshes, but also replenishes fluids lost during exercise and cools down our bodies. Adults need 2-3 litres of fluid per day plus additional fluids before and during exercise. For endurance athletes, sport drinks also replace needed carbohydrates and electrolytes.

Paying attention to when and what you eat and drink can make a big difference in your performance this summer.

Eating Plan for Fitness:

RD Diana Steele breaks down the pre-, during and post- workout meal plan with Low-GI snacks and meals to help you get the right protein, carbohydrates and hydration for every exercise.

1. Pre-workout nutrition:
   When choosing a snack or meal to eat before a physical challenge, select carbohydrates that top up your energy stores – especially low GI carbs (slow-carbs) which can result in a slower more sustained release during exercise maintaining blood sugar levels for a longer period. Also don’t forget to hydrate.

• 3-4 Hours Prior: Meal with both slow-carbs (low GI) and protein such a turkey and cheese sandwich on pumpernickel or dark Rye bread, or scrambled eggs and diced tomato wrap on a whole wheat tortilla and hydrate with 2 cups of water.
• 1-2 Hours Prior: Grab a slow-carb snack like yogurt with berries or a low-GI energy bar like SoLo GI Energy Bars along with sips of water.
• 20-30 Minutes Prior: Top up with another cup of water for endurance exercise.

2. Hydration during activity:
   For low intensity workouts under an hour all you need is water. Drink about 400-800 ml per hour of intense exercise to prevent dehydration. For intense endurance exercise such as marathons, athletes need an additional source of carbohydrates and electrolytes which can be found in choices such as sports drinks and gels..

3. Post-workout recovery:
   Your recovery snack is the most important snack of the day! These foods help to repair, replenish and recover muscle fuel (glycogen) and tissue, crucial for your next exercise. Within 30 minutes of a workout have a snack that has both carbs that restore fuel and protein that repairs muscle tissue (such as milk and a banana or a sandwich and an apple). Then follow up again with another meal or snack in an hour with additional carbs and protein.