Fueling Your Body During Exercise

Within the world of weight loss and nutrition, it’s common to see gimmicks and “revolutionary” new programs popping up. These programs offer promises of huge changes (often with very little work required on your part), but in many cases, the old adage that “if it sounds too good to be true, it probably is” generally applies.

A key component of becoming healthier and losing weight is getting the right fuel throughout your day. This involves getting good sources of protein, staying hydrated and developing a better understanding of health, fitness and nutrition overall. Here are some good sources of protein, some good tips for staying hydrated and some resources for you to check out.

Sources of Protein

Protein can help you meet your fitness and weight loss goals because it provides your muscles with proper fuel while keeping you feeling full and nourished. Not all protein is necessarily the same, so getting the right protein based on your lifestyle and exercise routines will help you realize all the benefits.

Seafood: since it’s low in fat, seafood is generally a great source of protein; salmon is slightly higher in fat than other fish, but it also has omega-3 fatty acids that are great for the heart
White-meat poultry: the white meat of poultry is better to eat; the dark portion is higher in fat, and the skin is usually loaded with saturated fats
Milk, cheese, yogurt: these dairy items are great sources of protein, as well as calcium and vitamin D that help keep bones strong and teeth healthy; choose low fat or skim options to get the protein without the high fat content
Eggs: this type of protein is very inexpensive and provides great nutrition; if you want to cut down on fat in your diet, eat just the egg whites and still get plenty of protein
Beans: one-half cup of beans has as much protein as an ounce of broiled steak, but beans are loaded with fiber to help you feel full for longer
Pork: sometimes called “the other white meat”, pork is 31 percent leaner than it was a couple decades ago
Soy: some studies have shown that you can lower your cholesterol by about three percent just by eating 50 grams of soy protein every day, and soy protein is also far lower in fat than many other protein sources
Lean beef: lean beef (which the USDA categorizes as a 3.5 oz serving with less than 10 grams of fat and 4.5 grams of saturated fat) has similar saturated fat content to skinless chicken, and is also a source of zinc, iron and vitamin B12
On the run: meal replacement drinks, cereal bars or energy bars that have at least six grams of protein and are low in sugar and fat can be used when you don’t have time to cook a meal with protein
Breakfast: including a source of protein like an egg or Greek yogurt at breakfast, along with a high-fiber grain like whole wheat toast, can help you feel fuller and eat less through the day, research has shown

Staying Hydrated During Exercise

We all know that drinking water is important, but staying hydrated isn’t as simple as you might think. Many of us know far less about overall hydration than we’d like to believe, especially when it comes to hydration and exercise. There are many things that can impact how much hydration you need, and what type, including your age, the weather and the intensity of your exercise. As a great resource, try taking this 15-question quiz on WebMD.com – it can show you what you know and don’t know about hydration, and give you some valuable pointers.

Good Health and Fitness Resources

Another component of obtaining or maintaining a healthy body weight is exercise, but if you’ve never exercised before, you may not know where to start. Some great resources for exercise and fitness include:

American College of Sports Medicine: Contains education about physical activity for all ages.
American Council on Exercise: If you’re in need of motivation or a personal trainer, this organization can help.
Council on Physical Fitness and Sports: A website that addresses exercise challenges for people of all ages.
American Physical Therapy Association’s “Move Forward”: A consumer information website that provides health information on physical therapy and movement.

Your doctor can offer further recommendations on diet and exercise to achieve your fitness and weight loss goals.

We understand that everyone’s weight loss needs are different, and that’s why our healthcare providers and coaches address your individual concerns to help you reach your weight loss goals.

Sources:

“Good Protein Sources.” WebMD. https://www.webmd.com/fitness-exercise/guide/good-protein-sources

“Water Quiz: How Much Do You Know About Hydration?” WebMD. https://www.webmd.com/fitness-exercise/rm-quiz-know-about-hydration

“Exercise & Fitness Resources.” WebMD. https://www.webmd.com/fitness-exercise/guide/health-and-fitness-resources