From Fueling Tactics

Top Ten Fueling Tactics Tips

(Updated June 21, 2006)

1. Stress, high blood alcohol and exposure to second-hand smoke can all weaken the immune system and slow healing of wounds.
2. Antioxidant-rich fruits, vegetables, nuts and seeds can help your body cope with stress; fresher and more darkly colored produce tends to be more nutritious.
3. A multi-vitamin is fine, but don't expect it to compensate for fresh produce. The anti-oxidant and anti-inflammatory properties of fresh produce are more efficacious than multi-vitamins.
4. Running persistently high blood sugars while inactive--which is usually associated with consuming low-fiber, fast-digesting carbohydrate sources--exposes you to greater risk of health dilemmas like obesity and type II diabetes.
5. Fiber-rich starches are the smarter way to supply energy to working muscles with foods like whole grain breads, pasta, brown rice and potatoes with the skin on.
6. Knowing the difference between lean and high-fat sources of protein is critical to help minimize the accumulation of body fat. Select lean sources of protein, especially on your inactive days.
7. Choose protein sources from all three categories--animal, vegetable, and dairy--and eat protein as soon as possible after exercise to help speed the muscle tissue-rebuilding process.
8. Eat smaller meals and healthy snacks every four hours to help speed recovery after activity, and to minimize the accumulation of body fat.
9. Avoid heavily spiced foods (such as onions or peppers) and high-fat protein sources at the last meal before activity; and give yourself four hours to digest before competition to avoid GI distress.
10. Diet is how we stop adding body fat; and exercise is how we unpack the luggage already accumulated. Americans have demonstrated a willingness to experiment with any number of diets, but getting regular exercise has been a different story. Try something as simple as standing instead of sitting to begin burning more calories; or walking stairs instead of using the escalator. Almost any added movement on a day-to-day basis is a sufficient start for someone who has struggled to lose body fat.