Dietician Digest‎ > ‎


posted Feb 25, 2019, 1:06 AM by Janene Weinstein

Getting read for a 5Km or fun run involves more than just lacing up your sneakers and programming the perfect playlist. These three simple steps will get you on your feet again — the safe and healthy way.

1.Go Eat
Starving yourself should never be part of an exercise regimen, but eating right should. Fuel up with whole-grain breads, pastas & rice 2 hours before your workout. Complex carbohydrates, including whole grains, are digested slower than simple carbohydrates, resulting in more sustained energy throughout the day. Foods to avoid include those high in added sugars such as jams and jellies, cookies, cakes, pies & doughnuts. Foods high in added sugars may provide a quick fuel source, but they don't offer much in the way of other nutrients.

2.Go Drink

It's important to start all activity well-hydrated. Even slight dehydration can have significant effects on performance. Staying hydrated is sure to help you feel energized and perform at the top of your game. Make a point to drink fluids at regular intervals throughout the day to maintain a healthy hydration status. When trying to determine if you should drink water or a sports drink, consider intensity and duration. If the activity lasts longer than 60 minutes, a sports drink may be beneficial to provide some addition fuel & replace the electrolytes lost in sweat.

3.Go Stretch
Don't skip the stretching! The warm-up and cool-down are key components of any workout & are necessary for proper recovery & to prevent injury.