Amounts can be confusing

      Increasing your activity level may increase the body's need for certain nutrients, vitamins and minerals. Figuring out the exact amounts to increase these in the diet through food and supplementation can be confusing.
      First, we should answer several common questions new exercisers have about eating and activity.
      Of course, the most overlooked nutrient that definitely needs to be increased with exercise levels is water. Water is lost through perspiration and respiration and it is very easy, especially in a warm climate, to become dehydrated.
      A cool glass of water might not sound appetizing when it is 40 degrees outside but we still need to hydrate the body even in winter. Previously, the standard recommendation was 8-10 glasses of water per day. For some, this is a huge increase from what they normally drink.
      Even more recent studies and recommendations are suggesting this might not be enough for active individuals. Drinking up to a gallon of water a day might prove more efficient in flushing out toxins, aiding in digestion, cooling the body and hydrating working muscles.
      Recently, there has been conflicting recommendations as to the amounts of carbohydrates and proteins for active individuals. Carbohydrates will continue to be the body's best and easiest source for energy.
      Of course, stored body fat is an excellent source of energy, but this is not as easily accessible. Protein helps repair muscle tissue and other tissues. Athletes might need extra amounts of protein depending on their sport and activity level. If you exercise three or four times a week, you probably would not need the extra protein in comparison to someone who trains two to four hours almost every day.
      Choosing quality proteins and carbohydrates is the key to fueling the body and keeping lean. Carbohydrates that are low in fat, high in fiber and rich in nutrients are your best choice.
      White rice and regular pasta have little nutritional value and that is why they have gotten a bad rap lately. These foods can still be eaten in moderation with a balanced meal. Quality proteins would include: chicken, fish and low or nonfat dairy products. Unfortunately, the quality and amount of protein found in a typical hamburger would do little to help your protein intake.
      A common misconception with eating and exercise is that your appetite will decrease. True, after an intense workout you might not be quite in the mood to chow down, but eventually you will have to replace that used fuel (calories).
      If you go from inactive to active, your appetite will eventually have to increase; this is normal. If you are trying to watch your caloric intake you will have to adjust for an increase in exercise.
      You will still be able to lose weight (fat) as long as you are creating a negative calorie balance. Meaning, as long as you are expending more calories through exercise and your resting metabolic rate than you are eating, you will lose weight.
      Increasing your vitamin and mineral intake is not usually necessary unless you are exercising for more than an hour each day. As long as you are eating a balanced diet you will more than likely intake the required amounts through food.
      One supplement that might be important to add to your diet is an anti-oxidant supplement. Anti-oxidants help fight the free radicals, which are a by-product of exercise.
      Always consult a doctor or registered dietitian before adding new supplements to your diet. Most people are not deficient and end up spending unnecessary money and energy on supplementation.
      In general, you will need to increase your caloric intake of all the nutrients if you are becoming more active. If you only change one thing, work on increasing your water intake and slowly make the other changes needed to get you towards your goal of good health.
     
     Mike Springer and his wife, Kim, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442 and by fax at 233-9446.