Best Fitness Blog

... By Karli Taylor

What to eat pre-workout has long been an area of uncertainty for athletes and recreational exercisers alike. Should we just eat the same stuff we would consume at a normal meal time? What about a protein bar or a meal-replacement shake? Far too often, the result of this confusion ends up being either a cup of coffee, a few swigs of Gatorade, or in the worst cases, nothing at all.

Though there is not a single magical food that you should eat before you hit the gym or the open road, there are a few essential components to the ideal pre-exercise meal.

• Consume carbohydrates and protein in a 3-to-1 ratio. Put simply, for every gram of protein you consume, you should be taking in 3 of carbohydrate. The 3:1 ratio is almost universally advocated for optimal absorption of nutrients as protein cannot be used by the body without the energy provided by carbohydrates.
• Include quick-working, high-glycemic carbs for energy now, and a lower glycemic carb for energy later. For example, I like to start my day with ½ cup of plain oatmeal with a teaspoon of real fruit jelly mixed in.
• Include at least one 8 ounce glass of water with your pre-workout meal. Starting out already dehydrated will almost guarantee cramping and less than peak performance.
• Eat at least a full hour before working out. Cutting it too close will not only increased your risk of feeling queasy while you train, but will also not give your body enough time to get that energy where you need it to perform at your best

What are your favorite pre-workout meals?

... By Karli Taylor

By now, everyone knows that acai berries, red wine and almonds are “superfoods”, but did you know that there are hundreds of other foods that offer many of the same benefits? Let’s look at a few that I’m willing to bet you have underestimated!

Mushrooms: When we think anti-oxidants, we tend to think berries right? Would you be surprised if I told you that not only do mushrooms rate very highly on the anti-oxidant meter, but they are also a great source of vitamin D? Throw some fungi into your next pasta sauce instead of meat- your family will get the texture they are used to without the fat and calories that comes with ground beef and will get an extra nutrient punch.

Cauliflower: You hear a lot about the value of brightly colored veggies, but what about cauliflower? One cup of broccoli's colorless cruciferous cousin supplies about three-quarters of your daily value of vitamin C. Cauliflower also contains anti-oxidants linked to the prevention of melanoma, but boiling or microwaving will diminishes the antioxidants so try roasting, steaming or grilling to reap the most benefits.

Beer: Beer drinkers rejoice. You no longer have to give up your brew for a glass of vino in the name of heart health. Studies show that people who consume one glass of red wine or one beer each night have a lower risk of developing high blood pressure than nondrinkers. Beer has also been linked to greater bone density in postmenopausal women because of the mineral silicon, an ingredient found most in india pale ales. Remember to limit yourself to one alcoholic drink a day, however, as research shows that more than that may have the opposite effect on your health.