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Diet and Nutrition

Excersize Pattern

03/26/2001

Question:

I am a male teenager of the age of 15 and I am currently living in canada. The winter is over and the beautiful spring weather is here, finally my time to get myself in really good shape again (I try my hardest in the winter, but never can do as much as i can in the summer, spring, fall). I have started to eat a plate of veggies (Cauliflower, Red Pepper, and Cucumber) at the end of each day (usually a few hours before i go to sleep and with a low fat french onion dip) and am about the get my bike from the storage room. I can feel the energy given to me by the vegetables in the morning as I feel like i can run for miles (i will start jogging soon as well) and i was wondering if you could suggest how i can ease myself into a comforatable jogging/mountain biking pattern. Us Canadians can`t excersize as much as we want to in the winter and i just want to know how i can get into a good routing without overworking my heart. Also i was wondering if you could suggest a great dish of veggies and dip to eat which will be the most beneficial for me (I love them all, yes i know thats kind of strange for a teen to say!). Also i would like to put in that i drink a glass of milk a day to get that good calcium and potassium from it.

I await your reply, Thanking you in advance

Answer:

Thanks for your question. I`m sure the winters in Canada leave you longing for spring and your regular exercise regimen.

I am not an exercise physiologist or personal trainer, so I cannot provide information about your mountain bike routine. I can, however suggest healthy, high carbohydrate snacks to help your training.

The vegetables that you are eating are a great source of vitamins and minerals, but are not particularly high in carbohydrates. Carbohydrates are needed to provide your brain and body fuel. They get stored in the liver and muscles as glycogen, which is used while the body is in a fasting state.

Good sources of carbohydrates include fruit, fruit juice, potatoes, rice, cereal, bread, and noodles. Some vegetables are considered `starchy` and also provide carbohydrates. These include peas, corn and dried beans. Be sure to include carbohydrates with all meals and snacks.

The dip that you are eating provides calories and fat, but no carbohydrate. It`s good that you have chosen low fat dip, but it may be difficult to digest if eaten prior to exercise (ie. within 1-2 hours of exercise).

Another important `nutrient` to consider is water. Hard exercise requires water before, during and after exercise to prevent dehydration. Be sure to drink 8-10 glasses of water daily while working out. Most athletes consume at least 1-3 (8 oz) glasses prior to exercising, 1-2 glasses during exercise, and more after exercising. Consuming water with meals will also assure adequate fluids in your diet.

Other foods to include in your diet include low fat protein sources from lean meats, low fat dairy foods (milk, yogurt, low fat cheese), nuts/seeds or peanut butter and dried beans. Try to eat at least 2 servings daily, but more may required depending on your appetite and workouts. I hope this information was helpful. You may wish to request help from the experts at Athletic Training for your mountain biking/jogging routines. Good Luck!

For more information:

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Response by:

University of Cincinnati Lisa Cicciarello Andrews, MEd, RD, LD
Adjunct Faculty
University of Cincinnati
Lisa Cicciarello Andrews, MEd, RD, LD