The foods we choose influence our athletic performance, notes Robert E. Keith, Professor of Nutrition and Food Science at Auburn University. Knowing what to eat can maximize your workout routine, providing you with the essential nutrients required to ensure stamina and support muscle growth. As Patti Neighmond highlighted in an article for National Public Radio, research published in "Medicine & Science In Sports & Exercise" in February 2011 demonstrated that older adults can reverse age-related muscle loss and build new muscle.
Prior to Working Out
Professor Keith advises that the body will perform best with little or no food in the stomach and small intestine, and recommends eating 2 to 4 hours before exercise begins. Keith also advises that the meal consumed before working out contain mostly carbohydrates, with small amounts of fat and protein. To help the body digest food efficiently, avoid spicy and gas-producing foods, alcohol, and large portions. He suggests spaghetti with marinara sauce or a baked potato topped with lowfat yogurt.
After the Workout
Eating protein, in addition to replacing carbohydrates after a workout, can enhance the body's overall recovery, as demonstrated in research conducted at the University of Illinois in 1999. Dr. David Heber, director of UCLA's Center for Human Nutrition, recommends protein choices like chicken, fish, soy, beans and nuts. Protein contains amino acids and Heber explains that these provide the necessary building blocks for muscle repair and growth.
Adequate Hydration
Adequate hydration allows the body to effectively handle our workout routines without unnecessarily taxing our system. As noted on MayoClinic.com, every system of the body depends on water to function. Even without exercise, doctors recommend that adults drink 8 or 9 cups of water each day, just to replace what is lost through bodily functions. On a workout day, the body requires an additional 1.5 to 2.5 cups of water to handle moderate exercise and more fluid intake for over an hour of exertion.
Other Fluids
A variety of fluids other than water may also offer additional benefits to exercise recovery. In 2002, in a study published in the "Journal of Physiological Anthropology and Applied Human Science," researchers concluded that coconut water surpassed plain water and a sports drink in restoring blood volume after exercise. Another study, appearing in the "Journal of the International Society of Sports Nutrition" in 2010, found that adults who drank unsweetened cherry juice before running experienced less muscle soreness than those who drank a placebo.
