Fueling fitness; kick start exercise goals today, reap rewards tomorrow

  • Published
  • By Airman 1st Class Victoria Baldwin
  • 6th Medical Group Nutritional Medicine Clinic
MacDill AFB, Fla --  With the newest standards for the Air Force fitness test recently released, many may wonder how they will adapt to the new changes. Each category now has a minimum score that must be met, which may eliminate the possibility of passing the test even if you excel in one area and not so much in another. 

In addition, the Physical Training test will now be taken twice a year which means that you will need to do more than just run a few miles each day two weeks prior to taking your annual test. Improving your diet is just as important as increasing your daily and weekly fitness activities in preparation for the new standards. Keep in mind that improving your health and Body Mass Index requires more than just a quick fix, it's a lifestyle change. 

If you prefer to exercise in the morning, make sure you get adequate sleep the night before. A recommended seven hours a night and have a snack before you work out to avoid feeling nauseous or dizzy. Avoid proteins which take longer to digest, and simple sugars like fruit juices, which are absorbed fastest and may cause a quick rise and fall in blood sugar, leaving you tired. The best foods to eat before a morning work out are full of carbohydrates and contain about 200 to 300 calories. Try a whole grain bagel or a low fat granola bar with a scoop of peanut butter around 30 minutes before you begin your work out. 

Many people may enjoy a lunch time workout as a mid-day pick-me-up, and they should eat a balanced meal of 300 to 400 calories about an hour before the session, to avoid hunger pains as well as the side-stitch that may come with eating too soon before exercise. It's best to avoid high fat and high protein foods. Sticking with a meal that is 60 percent carbohydrates, 20 percent protein and 20 percent fat is key. A tasty snack that fits that equation is Low-fat yogurt mixed with fresh fruit and topped with granola.
If neither a morning nor noon-time work out appeal to you, exercising after work is just as effective. 

Have a meal of 400 to 500 calories about two hours before the workout to help curb the chances of your steering wheel mysteriously directing you to the nearest fast food drive-thru. Some examples of quick meals that will help are cheese and crackers, cottage cheese and veggies or fresh fruit with a small whole-grain muffin. 

Just as important as it is to eat before working out, eating after is equally as important. Carbohydrates are needed to replace muscle fuel. Proteins are required to aid in the repair of damaged muscle tissue and to stimulate the development of new tissue. Fluids and electrolytes lost in sweat need to be replenished to keep you hydrated. Nutrition recovery should begin within 15 to 60 minutes following exercise, but be sure to keep from over-indulging just because you had an exercise session - many people may over-estimate how many calories their work out actually burned, consequently eating too much and are left feeling puzzled as to why the numbers on the scale remain the same. 

Post-workout snacks that are perfect for refueling the body are a smoothie made of low-fat yogurt and berries or graham crackers with peanut butter, eight ounces of low-fat chocolate milk and a small banana. 

Whether you live by a strict schedule of nutrition and exercise or may be more lax in your daily routine, it's important to keep in mind that food and fitness go hand in hand in achieving a healthier lifestyle, higher energy levels, and an improvement in your waistline. Remember, your body runs better on fuel then fumes! For more information, contact the Nutritional Medicine Clinic at 827-9360 or email Victoria.baldwin@macdill.af.mil or Agnese.walker@macdill.af.mil