Exercise and your nutrition

Press, 10 March 1988, Page 9

Exercise and your nutrition

By

AUDI SHEPPARD MISSETT

Q. At t re start of an exercise programme, are there any nutritional tips I should know? I now eat a well-balanced diet, but my over-ill consumption is a bit f igh. j A. Acc irding to nutritionist Dan Bernardot. increased Physical activity does havj an impact on our nuti itional! requirements or two basic : reasons: i j 1. Energy nutrients are | burned b,v our muscles as fuel at a faster rate if we exercise regularly. 2. The increase in energy me abolism that accompanies | exercise causes ai increase in heat

production and an increase in the loss of minerals through sweat. ITo compensate for these losses, you! must replenish the nutrients and minerals your body is using. Carbohydrates supply the primary fuel for energy production, so any active person should riiake sure that he or she eats plenty of complex carbohydrates. These include wholegrain breads and cereals, fresh fruits and fresh vegetables. Sodium and potassium are the main minerals lost

through sweat. You can replenish potassium by including bananas, carrots, chicken, grapefruit, oranges, potatoes and tomatoes in your diet. Because our society has such a : high sodium intake, chances are your sodium level is fine. But, it is important to replace the fluids you lose through sweat by drinking lots: of water before, during and after exercise.

Recent studies have indicated that highly active people may also require additional riboflavin, which you can get from

lean meats, low-fat dairy products and cereals.

Because iron is instrumental in carrying oxygen through the blood, aerobic exercisers should get their share of shellfish, lean meats and leafy green vegetables. Women are particuarly susceptible to iron deficiencies and may want to check with their doctors regarding supplementation. With a well-balanced diet you already have - a leg up on your exercise nutrition needs. Follow the above guidelines and you’ll be all set. —Copyright Jazzercise.