Skip to content

Where different views on Israel and Judaism are welcome.

  • Home
  • Subscribe / donate
  • Events calendar
  • News
    • Local
    • National
    • Israel
    • World
    • עניין בחדשות
      A roundup of news in Canada and further afield, in Hebrew.
  • Opinion
    • From the JI
    • Op-Ed
  • Arts & Culture
    • Performing Arts
    • Music
    • Books
    • Visual Arts
    • TV & Film
  • Life
    • Celebrating the Holidays
    • Travel
    • The Daily Snooze
      Cartoons by Jacob Samuel
    • Mystery Photo
      Help the JI and JMABC fill in the gaps in our archives.
  • Community Links
    • Organizations, Etc.
    • Other News Sources & Blogs
    • Business Directory
  • FAQ
  • JI Chai Celebration
  • [email protected]! video

Search

Archives

Recent Posts

  • Talking about mental health
  • Averbach back home
  • Does history matter?
  • Help break the cycle
  • Hate crimes on the rise
  • A new creative arts market
  • New school year starts
  • Sculptures inspired by Kahlo
  • The journey to healing
  • Celebrating Leonard Cohen
  • Flamenco dance, music
  • Be an ambassador of light
  • Argue for the sake of heaven
  • Working to embrace change
  • ישראלים בקנדדה
  • חמש שנים לעבודה מהבית
  • הקוביד תפס גם אותי
  • Thirteen calls for action
  • Immersive art experience
  • Games, fun and serious
  • Welcome back, TUTS!
  • Play tackles Israeli/Palestinian conflict
  • Averbach reaches Kamloops
  • Israel’s new Ethiopian airlift
  • Remembering the Great Roundup
  • Walking tours celebrate Pride
  • Living their values daily
  • Fighting racism, terrorism
  • Diverse allies critical
  • An afternoon of music
  • Community milestones … awards, honours, weddings, releases
  • STEAM-powered schooling
  • A composer for the Queen
  • Different horror, same hell

Recent Tweets

Tweets by @JewishIndie

Fueling your workout

0 Flares 0 Flares ×

With the arrival of warm weather, many Canadians take their workout outside. Whether you’re a recreational runner or an Ironman competitor, nutrition plays a vital role in your performance. Five-time Olympian Hayley Wickenheiser has said, “Good nutrition accounts for 50% of my performance, with 40% being mental and 10% being physical.”

For improving either endurance or strength training, carbohydrate is the key nutrient. Our bodies rely primarily on carbs to provide the fuel needed during aerobic, power and strength-based activities. If you are gluten-intolerant, like 12% of Canadians, it is important to find gluten-free carb sources.

Pre-workout: Eating prior to physical activity allows us to exercise harder and longer, and recover more quickly. Include a small low-fat, moderate-protein, high-carbohydrate meal or snack 30-60 minutes prior to activity, such as a fruit smoothie, toast (gluten-free breads are readily available) and nut butter, or cereal and yogurt. Wickenheiser’s favorite pre-game meal is chicken, quinoa and steamed vegetables.

During: If you’re working out for less than 60 minutes, there is no need to have anything but water during your workout. For longer workouts, choose an electrolyte-based beverage containing carbohydrates. Small portions of gluten-free bagels or cereal bars can also be quick and effective. Dehydration causes fatigue and cramping, and impairs performance, so drinking adequate fluid before, during and after exercise is important. While hydration needs vary from one person to the next, a good starting point is having one to two cups of fluid before, during and after activity.

Post-Workout: Within 30-60 minutes after physical activity, the goal is to replace the water lost in sweat, restore the muscle fuel (carbs) and promote muscle repair with protein. Great post-exercise meals and snacks include flavored dairy, soy or almond milk, stir fry with lean meat, rice and vegetables, a wrap with hummus and vegetables or trail mix.

Tristaca Curley is a registered dietitian in Kelowna. She is a member of the Sport Nutrition Advisory Committee of Canada and can be found at fuelingwithfood.com.

Print/Email
0 Flares Twitter 0 Facebook 0 Google+ 0 0 Flares ×
Posted on May 29, 2015September 2, 2016Author Tristaca CurleyCategories LifeTags fitness, Hayley Wickenheiser, health, nutrition

Post navigation

Previous Previous post: Rights and security
Next Next post: Israelis flipping for acro-yoga
Proudly powered by WordPress