In January, we’re focusing on recipes and nutrition tips to fuel your physical activity.
Food provides energy for body function and physical activity. Your energy and food intake needs may change in relation to your activity levels. Balance and variety of protein, carbohydrates, fat, and water will provide you with the nutrients required.
Weeks 1 & 2:
To keep your body hydrated, aim for a daily fluid intake of about 2 – 3 litres (8 – 12 cups) per day, based on your body size and activity level. When you are more active, and the weather is hotter, you will need to increase your intake. Water is one of the best fluid choices and you should use your thirst as a guide.
Here are tips and recipes to help you stay hydrated:
- Learn about sports hydration including steps to stay hydrated during and after exercise
- Seven refreshing foods to help you stay hydrated
- 12 ways to drink more water
Having a small meal or snack before you exercise can help stabilize blood glucose levels and keep you hydrated and energized. It can also help you perform for longer and with more intensity.
Here are tips and recipes to help you fuel up before exercise:
- Learn steps to plan pre-exercise meals and snacks
- Try these simple snack combinations and adjust the amount based on the length of the activity:
- whole fruit with nuts or nut butter, vegetables and hummus or other bean/veggie dip, cheese and crackers, plain yogurt with berries and granola
- Simple Banana Berry Smoothie
- Breakfast Burrito
- Colourful Quinoa Salad
Healthy eating after you exercise is important to replace the energy, fluids, electrolytes and carbohydrates that are used up.
Here are tips and recipes to help you satisfy your hunger after exercise:
- Learn steps to recover after exercise
- Ginger Granola & Pineapple Cottage Cheese
- Greek-style Chicken Sandwiches
- Green Lentil Power Smoothie
Each week in January, we will be sharing tips, tricks, and information to stay well while being active! Become a UBC Health Contact to receive weekly reminders, tips and tricks.