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How to Fuel for Physical Activity:
An Overall Guide

Introduction

Fueling your body properly before, during, and after physical activity is essential at any age, but even more so as we age. For individuals over 50, it becomes increasingly important to focus on nutrient-dense foods, proper hydration, and mindful eating practices to support energy levels, muscle function, and overall well-being. This article will guide you through the key aspects of nutrition for physical activity, including the importance of nutrient-dense foods, hydration, proper chewing, food composition, and the timing of meals - applicable to all adults regardless of their age.

Nutrient-Dense Foods

Nutrient-dense foods are those that provide a high amount of vitamins, minerals, and other essential nutrients relative to their calorie content. As we age, our body's ability to absorb nutrients can decrease, making it even more important to focus on nutrient-rich foods. These include:

  • Fruits and vegetables: Rich in vitamins, minerals, fiber, and antioxidants, they support overall health and help fight inflammation.

  • Whole grains: Provide sustained energy and are high in fiber, which aids digestion.

  • Lean proteins: Essential for muscle repair and maintenance, especially after physical activity.

  • Healthy fats: Sources like nuts, seeds, avocados, and fish provide essential fatty acids that support brain health and reduce inflammation.
     

A diet focused on nutrient-dense foods can help improve energy levels, support immune function, and enhance recovery from physical activity.

Hydration

Hydration is crucial for everyone, but it is particularly important for older adults. Water plays a vital role in regulating body temperature, transporting nutrients, and maintaining joint health. Dehydration can lead to fatigue, dizziness, and muscle cramps, which can significantly impact physical performance.

Tips for staying hydrated:

  • Drink water throughout the day, not just during exercise.

  • Aim for about 8-10 cups of water daily, but adjust based on your activity level and the weather.

  • Incorporate hydrating foods like cucumbers, oranges, and watermelon into your diet.

  • Consider electrolyte supplements if you're engaging in prolonged or intense activity, especially in hot weather.
     

Chewing and Digestion

Proper chewing is often overlooked, but it is a crucial step in the digestion process. Chewing food thoroughly increases its surface area, allowing digestive enzymes to break it down more effectively. This not only aids digestion but also helps you feel fuller and can prevent overeating.

Why chewing matters:

  • Better digestion: Thorough chewing helps your body break down food more efficiently, which is particularly important as digestive efficiency can decline with age.

  • Enhanced nutrient absorption: Properly chewed food is more easily absorbed, ensuring you get the most out of your nutrient intake.

  • Mindful eating: Taking time to chew properly can lead to better awareness of hunger and satiety signals, helping to prevent overeating.
     

Food Composition and Timing


The composition of your meals - what you eat and in what proportions - can have a significant impact on your energy levels and physical performance. For those over 50, it's important to balance macronutrients (carbohydrates, proteins, and fats) to support muscle health and energy needs.


Pre-activity nutrition:

  • Carbohydrates: Provide quick energy. Include whole grains, fruits, or vegetables.

  • Protein: Supports muscle function and repair. A small portion of lean protein can be beneficial.

  • Healthy fats: These should be consumed in moderation, as they provide sustained energy but can slow digestion if consumed in large amounts.


Timing:

  • 2 - 3 hours before exercise: A balanced meal with carbohydrates, protein, and fats.

  • 30 - 60 minutes before exercise: A small, easily digestible snack, like a banana or a handful of nuts.


Post-activity nutrition:

  • Protein: Crucial for muscle recovery. Aim for 15-25 grams of protein within 30-60 minutes after exercise.

  • Carbohydrates: Help replenish glycogen stores. Pair with protein for optimal recovery.

  • Hydration: Rehydrate with water or an electrolyte drink to replace fluids lost during exercise.


Conclusion


For individuals over 50, proper nutrition is key to maintaining energy levels, supporting muscle health, and enhancing overall well-being during physical activity. By focusing on nutrient-dense foods, staying hydrated, chewing food thoroughly, and timing your meals effectively, you can ensure that your body is well-fueled and ready for any physical activity session.


Incorporating these practices into your daily routine not only supports your physical activity but also contributes to a healthier, more balanced lifestyle overall. Remember, listening to your body and adjusting your nutrition as needed is crucial for long-term success in maintaining an active and healthy lifestyle.
 

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The article is based on the following papers: 

Shao, T., Verma, H. K.,  Pande, B., Costanzo, V., Ye, W., Cai, Y., Bhaskar, L. V. K. S. (2021). Physical Activity and Nutritional Influence on Immune Function: An Important Strategy to Improve Immunity and Health Status. Frontiers in Physiology (12): doi.org/10.3389/fphys.2021.751374
 

​Rattan, S. I. S., Kaur, G. (2022). Nutrition, Food and Diet in Health and Longevity: We Eat What We Are. Nutrients, 14(24) https://doi.org/10.3390/nu14245376

 

Leidy, H. J. (2014). Increased Dietary Protein as a Dietary Strategy to Prevent and/or Treat Obesity. Missouri Medicine, 111(1):54-8. PMID: 24645300


Miquel-Kergoat, S.,  Azais-Braesco, V., Burton-Freeman, B., Hetherington, M.M., (2015). Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis. Physiology & Behavior (151: 88-96). doi: 10.1016/j.physbeh.2015.07.017
 


Hollis J. J., (2018). The effect of mastication on food intake, satiety and body weight. Physiology & Behavior (193, Part B:242-245). DOI: 10.1016/j.physbeh.2018.04.027


Cherpak, C. (2019). Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integrative Medicine (Encinitas) 18(4): 48–53. PMCID: PMC7219460


Appleton, J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine (Encinitas) ,17(4):28-32. PMCID: PMC6469458


World Health Organization. Accessed 14 August 2024: https://www.who.int/news-room/fact-sheets/detail/healthy-diet

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