Foods for Workouts: Cardio

by in Ask the Experts, Healthy Tips, April 13, 2011

people on treadmills

An all-around healthy diet is best for any exercise routine, but cardiovascular exercise requires a balance of special nutrients. If you get cardiovascular exercise regularly (and we all should) – here’s how to fuel up.

Cardio Basics
Cardio exercise like walking, running and biking require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give ample doses of energy.

As exercise intensity changes (like due to an increase in speed or running uphill, for example), the body switches back and forth between carbs and fat to provide energy. Since you can’t completely control how and when the body needs what nutrient, it’s best to have adequate amounts of both as a regular part of the diet. Best choices for carbs are whole grains, fruits, vegetables, legumes and dairy. The healthiest types of fats come from foods like olive oil, avocado, nuts, peanut butter, eggs and salmon.

All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule.

Before A Workout
Pre-workout meals should focus mostly on healthy carbs, but since carbs with high amounts of fiber take longer to digest, you want to be careful not to take in too much directly before exercise. Protein and fat also take longer to digest, so those should also be spaced further away from exercise.

If you have 3 to 4 hours before exercise…… Have a regular meal.

•    A salad with grilled chicken, vinaigrette dressing and whole wheat roll
•    Turkey & cheese or PB&J on whole-grain bread
•    Grilled salmon with brown rice and broccoli
•    Whole grain pasta with feta cheese and grilled veggies

If you have 60 minutes or less before exercise….. Have a low-fat (and relatively low-protein) snack.
•    Nonfat yogurt
•    A low-fat granola bar
•    A piece of fruit
•    A handful of pretzels

Note: always consider your personal tolerance – choose foods you digest comfortably.

After A Workout
The post-workout window is time for refueling energy stores and helping tired and worn out muscles recover. That means more healthy carbs plus a boost of protein. If it’s been more than 4 hours since your last meal, it’s time for another one. If not, try one of these snack options:
•    A glass of chocolate milk
•    Hummus with pita chips
•    (In a time crunch) A protein bar
•    Half of a turkey sandwich on whole grain bread

TELL US: What are your burning nutrition and exercise questions?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

You Might Also Like:

More posts from .

Similar Posts

5 Easy Meals To Fuel After-School Activities

As every parent knows, the season of running from school to countless extracurricular activities is upon us. How best to get everyone fed along the w...

Comments (316)

  1. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  2. Superb website…

    [...]always a big fan of linking to bloggers that I love but don’t get a lot of link love from[...]……

  3. I liκe ωhat you guys tend to be up too. This kind of сlеveг woгk
    and eхρosure! Keep uρ the аmаzing works guyѕ I’ve incorporated you guys to blogroll.

  4. Online Article……

    [...]The information mentioned in the article are some of the best available [...]……

  5. It’s enormous that you are getting ideas from this post as well as from our discussion made at this place.

  6. Wow, superb blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your web site is fantastic, let alone the content!. Thanks For Your article about Foods for Workouts: Cardio | Healthy Eats – Food Network Healthy Living Blog .

  7. Wow that was unusual. I just wrote an really long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyhow, just wanted to say excellent blog!

  8. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  9. Superb website…

    [...]always a big fan of linking to bloggers that I love but don’t get a lot of link love from[...]……

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>