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If you want to get a really good workout, you have to remember to fuel it. It may seem counterintuitive, but consuming some calories before, during and after your workout will actually help you to burn more calories. Conveniently, the greatest foods for fueling your green exercise are often the greenest: natural, whole, organic local foods.
Food is your body's fuel. But don't just go out and grab a candy bar and consider yourself adequately gased up. Though they aren't called "candy bars," many of your favorite "energy" and "protein" bars are loaded with just as much sugar as a chocolate bar. So how do you know what's "healthy" when it comes to the best food to fuel your workout? If it's green it's good (at least most of the time).
Generally speaking, green foods—consisting of organic, nutrient-rich ingredients, are the most efficient and effective source for sustained energy throughout your workout, while supporting more effective muscle strengthening, calorie and fat burn.
Why Green Foods Make Good Fuel for Workouts
According to Fitness and body guru Andrea Orbeck (who happens to train several of the Victoria's Secret models including Heidi Klum) whose background, beyond personal training includes a degree in Kinesiology from the University of Calgary and certifications ranging from Intracellular Physiology to Postural Design and Myofascial Release technique, "Nutrition, in relation to your exercise program or 'meal cadence,' can promote energy, performance and proper recovery." She believes that the base of good nutrition, and therefore a properly functioning body, is green.
Andrea has all of her clients start their day in a very green way—organic green juice. Why? To rid the system of stuck toxins and get the intestines moving smoothly first thing in the morning. "Over time, our increased exposure and ingestion of our toxic and chemical environment, (incorrect eating habits of acid foods, hormones, GMO foods, chemicals in products and air pollutants, to name a few!) effects our digestive systems and consequently our body." For fast nutrients to get the system moving first thing in the morning, she suggests home-juiced alkalizing organic vegetables and organic leafy greens concocting a mixture made from romaine, kale, cucumber, zucchini, apple, lemon and ginger. (Hey, if Heidi does it, so will I!) Once the body machine is working properly, it's time to convert that energy through exercise.
Exercise 101
Andrea explains that when you exercise, your body burns through stored energy to sustain your movement. Your body then turns to a system called "glycolosis" to replace this energy. Glycolosis is a process of converting sugars (carbs) into usable energy that we need to contract a muscle and make a movement.
When it comes to what to eat pre, during, and post-workout, Michael Yang, L.Ac. DOM reminds us that "everyone's bodies respond differently to workouts and foods. But unless you are a serious muscle head and need 5 lbs of fresh meat on you for tryouts in a month, or tour de france is on your radar, you can really stick to the general basics." Yang suggests:
Pre-Workout Green Food Ideas
- 2 hours prior to your workout eat a carbohydrate heavy (60%) meal. Think organic chicken and quinoa or line-caught fish and wild rice with veggies. Vegetarian beans and rice works well too.
- No time for a real meal? Eat something that your body can easily digest like a protein drink. Choose protein powder from whey, soy, or flax. Blend it with 1/2 cup organic frozen fruit and 1 1/2 cups water. The liquefied food will allow your body to quickly use its energy without diverting blood required for digestion to the stomach (which can cause cramping and detract from your workout).
- 30 minutes before your workout, try a banana.
During Exercise Green Food Ideas
- Consistently Hydrate.
- Consider electrolytes watered down organic fruit or tomato juice.
- Forget fiber during your workout as it may upset your stomach while you're moving around, so save it for later.
A quick energy fix to try:
Nuun is a new more natural, sugar and caffeine-free, slightly fizzy energy tab that contains four essential electrolytes—sodium, potassium, magnesium and calcium—to help you hydrate faster. Drop the tab in water and you've got yourself a workout-enhancing drink! We love the pink hue that comes from beets.
Revolution Foods Mashups organic squeezable fruit is great organic alternative to those other chemically-infused instant energy goos. They are a carbohydrate packed, pure fruit punch that is easily digestible and won’t upset your stomach mid-exercise.
Post-Exercise Green Food Ideas
- 30 mins to 2 hrs after you workout, eat a protein heavy (60%) balanced meal.
A handful of nuts and dried fruits can provide a post workout balanced protein/carb meal. It's especially great when you know your post workout meal is hours away. During long days, we like to keep a small container of it in the car or purse as a healthy quick-fix snack. We like Eden Organic, particularly the Organic Dried Wild Blueberries that are hand harvested, naturally dried, sweet, tangy and full of antioxidants. Another great option is Bear Naked's Pacific Crest Organic Trail Mix, a perfect blend of organic raisins and cranberries, cashews, almonds, walnuts, sunflower seeds, and chocolate chips.
In order to regulate yourself and your body's personal needs, experiment with different foods and food combinations. Because you likely won't remember the most effective food choices, Yang recommends that you keep a food journal, that way you can track your progress, be aware of your pitfalls, and eat consciously.
More about Green Snacks:
Make Oatmeal Raisin Granola Bars
Size Up Your Office Snacks and Scale Down
Going Vegan? Keep These 5 Protein Rich Foods in the Kitchen
Honey We're Killing the Kids: Snacks On the Go
How to Go Green: Eating
Got a tip or a post idea for us to write about on Planet Green? Email pgtips (at) treehugger (dot) com.
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