Time to Talk About Food

As you know, Tracey is in training. A lot of us don't like to think about this, but that includes nutrition.

What we eat not only fuels our workouts, it fuels our lives. Nutrition is important if we're going to get the most out of our workouts. And those workouts get us in shape to enjoy life. That's what it's all about, right? Fit by Tracey is here to make you fit for life.

Both protein and carbohydrates are necessary to get the most out of your workout. Glycogen gives you the energy for exercise and amino acids help to reduce fatigue.

If you're planning a long cardio workout, having complex carbs such as oatmeal, whole wheat bread, or other whole grains about 60 to 90 minutes before your workout will help you have the endurance you need. Having simple carbs (sorry, I don't mean cake or candy) like fruit and/or protein in a drink 15 to 30 minutes before exercise will give you quick energy. The carbs can also reduce the amount of glycogen used during exercise, and the protein can increase the amino acids that are delivered to the muscles. That means you will have prolonged energy too.

What you eat after your workout is also important. Replenishing glycogen within 90 minutes after your workout will help your muscles begin to repair and will restore your immune system. Of course protein is necessary for maintaining healthy muscle mass. The best post workout meal or drink is a combination of quick to medium digesting carbohydrates and quick digesting protein. Good news - current research shows that chocolate milk is a great recovery drink.

Don't forget to drink plenty of water during and after your workout to replenish the fluids you lose. And round out your diet with healthy fats like nuts, salmon, eggs, avocados, and olive oil.

These are just some tips. Please don't stress about it. Fit by Tracey is also about making fitness fun. So enjoy the journey.

Here's a sample of a breakfast that Tracey eats during training:



1 slice ww toast (light whole wheat)

1 egg (fried in Pam cooking spray)

1 oz light jalepeno cheddar cheese

2 cherry tomatoes sliced

1 oz spinach

*fry egg, melt cheese, add tomato and spinach and put on toasted bread



Be watching for more recipes.