Eat & go slender

If you exercise several times a week, you need more energy regardless of whether you ride a bike, swim, play tennis, jog – you can and should eat more. But that does not – and should not – give you leverage to eat anything and everything. Remember that only properly-fed muscles will give you true power and an energizing workout.

According to Doris Muliar in her book, Fitness Food, the following will properly "feed" your muscles:

Carbohydrates. Carbohydrates are what give you strength and stamina. Taking them is like filling up a tank with petrol.

Carbohydrates are also the best source of energy for the nerves and the brain.

You may have rye bread, whole wheat bread, bananas, cereal, fruit bar, rice (white or brown), muffins, pasta and other fruits.

Water. You need to drink plenty of water on a regular basis. If you wait until you are thirsty, it will be too late. Your body will no longer compensate adequately for the loss of the fluids and your performance will be affected.

You should drink at least one half liter of water ideally even before beginning a workout. Now, if your workout lasts longer than 45 minutes, you should drink fluids while you are working out. You may also try apple juice. Minerals and carbohydrates give you additional stamina.

Protein. According to studies, we only need 0.8 grams of protein per kilogram of body weight per day. Only athletes participating in strength sports such as weight lifting need more protein.

We must remember that an excess of reused protein is converted into fat and it will end up in undesirable locations.

You can find protein in lean meat, poultry, fish, potatoes with an egg, beans and grains.

Fat, but not too much. Fat should make up no more than 30 percent of your total energy consumption per day.

Too much fat especially from animal products puts a strain on your body. Too little or no fat at all would also be damaging.

Fat may include butter or margarine on your toast, high quality olive oil on your salad, fish two to three times a week, salmon, mackerel or herring which contains omega three fatty acids that are so important for your body.

Here are some other "ingredients" for fitness:

• Bananas contain magnesium, potassium, beta carotene, biotin and Vitamin C. They give you the right amount of carbohydrates for added stamina.

• Oats or oat bran is a good source of Vitamins B1 and E as well as minerals like calcium and magnesium. Even small amounts provide plenty of carbohydrates.

• Carrots give a quick energy boost. Cooked carrots are rich in beta carotene.

•Seeds and nuts are sources of magnesium, potassium, omega 6 fatty acids, and an extra dose of vitamin E. It’s great to sprinkle them over a salad or on your breakfast cereal.

• Dried fruits are good sources of all minerals, dried fruits are a better choice of snack than chocolate or cake.

• Whole grain products are a must for active sports people. They supply all minerals and nearly all vitamins.

• Fish. You should eat fish twice or thrice a week. Fish is a rich source of polycensaturated fats.

•Beet-root contains potassium and also the blood fortifying mineral iron.

• Rice and wild rice are a good source of energy and energy giving B vitamins.

Enjoy working out but never forget to properly feed your body. Feed it well and have the most out of your workout.

(E-mail me at babyjackster@yahoo.com)