The Campbell Survey on Well-Being in Canada shows that our dietary habits are improving. In recent years, many Canadians report eating more poultry, fish, fruit, and vegetables, while consuming fewer total calories.
In spite of these changes, there is still much confusion over what to eat and why. There are many misconceptions about nutrition and weight loss, for example. There is also uncertainty about proper nutrition for physical activity.
It's crucial that athletes and other active people separate the facts (based on scientific research) from the fiction (the unfounded claims of promoters of various "special" foods and supplements).
For its part, the Canadian Fitness and Lifestyle Research Institute supports scientists conducting essential research in the area. The Sport Medicine & Science Council of Canada, in turn, uses the current research to provide athletes, coaches, and fitness enthusiasts with sensible advice on nutrition and physical performance.
Here are a few of their suggestions:
Eat the real thing — food! A proper diet provides all the nutrients you need for an active lifestyle. No research supports the need for extra protein or amino acid supplements.
Go for balance. Aim for a diet with about 55-60 percent carbohydrate, 25-30 percent fat, and 15 percent protein. The following recommended daily servings will give this balance: milk (2 servings), grain products (5), meat and alternatives (2), and vegetables and fruits (5). (For low-fat choices, skim milk is an obvious one. In the meat and alternatives group, you could go for lean beef, pork, lamb, fish, skinless poultry, or peas and beans.)
"Top up." The daily servings noted above are minimums. If you're still hungry, go for extra grain products, and vegetables and fruit — or a glass of low-fat milk. An adequate diet will give you enough protein to maintain muscle mass — or even to increase it when combined with proper training. A proper diet will also provide sufficient carbohydrate to fuel your physical activity.
Peak for performance. For meals two to three hours before intense activity, choose foods low in fat and protein, and high in carbohydrate. Breads, cereal, potatoes, rice, pasta, and fruit all fill the bill! Immediately following your activity session, the meal should be rich in carbohydrate and be sure to contain some protein.
Keep cool. With all this talk of food, don't forget the fluids! To avoid dehydration, drink plenty of cool water before, during, and after physical activity — even if you don't feel thirsty. After exercise, drink one litre of water per kilogram of weight lost during the session.
Miracle potions to enhance performance simply don't exist. A healthy, balanced diet will do the trick.
