Fueling for Summer: Carbohydrates, Colors, Protein
By Southcentral Foundation Corporate Communications
A plate with carbohydrates, colors, and protein can provide your body with the nutrients it needs for energy and recovery.
Summer is here and physical activities are in full swing! When you are participating in sports, chasing kids around, fishing, hunting, or gardening, your body will need nutrients for energy and recovery.
“Whether you’re picking berries on the mountainside or packing a moose out after a successful hunt, trust your body’s hunger cues and plan for increased activity by adjusting your meals,” Southcentral Foundation Registered Dietitian Marcel Hollis said.
Carbohydrates provide the energy your body and brain needs. The higher the intensity or the longer the duration of your physical activity, the more carbohydrates you can put on your plate or in your pocket for a snack. Foods high in starch give longer-lasting energy and often more vitamins and minerals than other carbohydrate sources. Foods high in starch include wheat, rice, oats, potatoes, and bananas.
Whole grains provide more fiber and help keep you fuller for longer. Fiber is great for healthy digestion and disease prevention but be aware of fiber intake before activities that may not have readily accessible restrooms. Sugar is the most quickly absorbed carbohydrate and easily used energy. It can be found naturally in fruit and milk but also in processed foods like cakes, cookies, and candy.
The colors on your plate come from fruits and vegetables. Each color offers different nutrients, vitamins, and minerals to help various processes in the body. For this reason, it is encouraged to eat the rainbow or a wide variety of colors of fruits and vegetables. Fruits and vegetables also a great source of fiber.
Protein is made up of amino acids and is key for the growth and repair of muscles and critical for the repair of all body tissues. Since the body does not store protein, it is important to eat protein at every meal so the body can function properly. Proteins are sourced from plants and animals including meats, poultry, eggs, nuts, seeds, soy products, and legumes. Plant-based protein sources are incomplete, so it takes a little more planning to make sure the diet contains all essential amino acids.
Depending on the level of your activity, modify your plate to provide more carbohydrates on days with higher activity and more colors on the days with less activity.
“Timing your meals around physical activity is just as important. Starting an activity without eating, or not refueling afterward, can leave you feeling unwell and overly hungry, leading to choices that may not truly nourish and refuel your body,” SCF Clinical Specialist and Registered Dietitian Charlene DiFilippo said.
To learn more about how to adjust your meals to meet your activity level, connect with your integrated care team and ask about scheduling an appointment with a registered dietitian. Whatever phase of life you are in, a dietitian can support your personal nutrition and lifestyle goals. Dietitians at SCF hold a variety of credentials specializing in nutrition for all ages.
