Thursday, May 26, 2016

Juice to fuel workouts

When choosing pre-exercise or post-exercise juices (100% pure fruit juice) we have choices, such as pineapple, apple, orange, or cranberry. Out of these four, orange juice has the the fewest amount of calories yet more nutrients to deliver to our body! 

Orange Juice (1C) 110 cal., 500IU vitamin A, 125mg of vitamin C, and 500mg of potassium.

Apple juice (1C) 115 cal., 2 IU of vitamin A, 2mg of vitamin C, and 250mg of potassium

Cranberry juice (1C) 140 cal., 20 IU vitamin A, 110mg vitamin C, 35mg potassium 

Pineapple juice (1C) 130 cal., 10 IU of vitamin A, 25 mg vitamin C, 325 mg of potassium

Wednesday, May 18, 2016

Pre-exercise Nutrition

Nutrition Trainer Tip:
Consume 2 calories of carbohydrates per pound of body weight within 5-60 minutes before exercising. 

Morning exercisers have a low blood sugar limiting him/her in length and sometimes intensity of workouts. A snack or healthy breakfast can boost the blood sugar offering fuel for the workout. 

Tolerances of amount and type of snack varies among athletes. Experimenting with pre-exercise snacks is important to find the best fuel for your workout. 

Some suggested pre-exercising fuel by registered dietitian Nancy Clark are as follows:

1. Oatmeal
2. Bagel and 8oz. Of orange juice
3. Trail mix made with dry fruit and cereal
4. Energy bar and 16oz sports drink
(Four separate snacks or meals- not to be considered to consume all snacks in one meal)