Mary Teunis

Fueling for Outdoor Fitness

Spring is coming! What does that mean? More sunshine and outdoor fitness. Walking, hiking, running, biking, swimming, kayaking, and all other activity takes a substantial amount of energy.

Fueling properly for outdoor fitness will maximize performance and recovery. Below is a guide on what to eat pre-workout, intra-workout, and post-workout based on body type and personal goals.

If you are a person who generally is trying to gain muscle, maximize body composition and improve fitness eat a balanced meal 1-2 hours before exercise that includes lean protein, healthy fat, complex carbs, and veggies. During physical activity add 20-40g of protein and 30-60 grams, of liquid carbs. Post-workout eat another full balanced meal. Below is an example meal plan for eating around exercise. Be sure to add additional meals and snacks throughout the day based on activity level, goals, and personal needs.

Pre-workout (1-2 hours before)

1-2 palm-size servings of salmon

1-2 fist of kale salad

2-3 cupped handfuls of sweet potato fries

.5-1 thumb tip of olive oil

Intra-workout (During exercise)

1-2 scoops of protein powder + 3-5 cups of coconut water (add additional water and electrolyte if needed)

Post-workout (1-2 hours after)

1-2 palm-size servings of lean beef

1-2 fist of cauliflower

2-3 cupped handfuls of brown rice

.5-1 thumb tip of grass-fed butter

If your goal is to lose body fat or you have a slow metabolism eat a balanced meal 1-2 hours before exercise that includes lean protein, healthy fat, complex carbs, and veggies. Drink water with added EAA’s, which can be found in liquid, powder, or pill form during exercise and another balanced meal 1-2 hours post-workout. Below is an example meal plan for eating around exercise. Be sure to add additional meals and snacks throughout the day based on activity level, goals, and personal needs.

Pre-workout (1-2 hours before)

1-2 palm-size servings of shrimp

1-2 fist of kale salad

.5-1 cupped handful of baked sweet potato

2-3 thumb tip of olive oil

Intra-workout (during exercise)

Water + 5-15g of EAAs per hour of exercise

Post-workout (1-2 hours after)

1-2 palm-size servings of lean ground turkey

1-2 fist of cauliflower

.5-1 cupped handful of butternut squash

2-3 thumb tip of grass-fed butter

No matter your goals, nutrition around exercise is to sustain energy in the body, preserve muscle mass, and improve recovery. Insufficient nutrition can cause fatigue, decrease in muscle mass, disrupt hormones, poor sleep, and increase risk of injury.

Looking for personalized nutrition and fitness coaching!? I am here to help you build a flexible and sustainable relationship with food or exercise email maryteunisnutrition@gmail.com

National Eating Disorders Awareness

Eating disorders and distorted eating are rapidly increasing in the world. Alone in the US more than 30 million individuals are suffering from this mental illness and are controlled by the obsession with food and body which results in food restriction, repeated overeating and under eating, purging, laxative abuse, over-exercise, and other self-destructive behaviors. Eating disorders and distorted eating is complex, the multi-faced biopsychosocial problem with many causes and social, family, and genetic components.

Many times, eating disorder behaviors are hidden from loved ones. People may mistake a person’s exercise and nutrition for being healthy when really it is harmful. Those with ED’s take the good to an extreme.

This month I (Mary), have the goal to help break the stigma against eating disorders and distorted eating. Below is a list of helpful things to consider when trying to create a healthy and sustainable relationship with nutrition.

1.     Focus on variety and flexibility in food choices. Don’t create a restricted list of foods.

2.     Focus on long-term eating habits that you can successfully do daily. Don’t keep doing the 30-day weight loss challenge. This will just repeat the ridged restriction followed by turning back to old ways of eating.

3.     Stop negatively talking about how you “feel fat” or “feel weak” instead, draw attention to what your body can do, not what it looks or feels like.

4.     Surround yourself with a positive support system. Distance those who constantly self-criticize. Create a welcoming circle, accepting of all body sizes.

5.     Praise other indicators of progress not weight-related. This may include the increase in fruits and veggies in your day, eating lean protein at each meal, running a mile, walking to the mailbox, etc. Praise any positive change, aside from weight loss.

6.     View food as medicine and an important social connector. Rather than a reward or punishment.

 If you or a loved one is struggling, please, reach out to maryteunisnutrition.com. Although she cannot legally treat eating disorders, she has experience with EDs herself and has an education surrounding nutrition and disordered eating in athletes. Please share these helpful tips to help fight against this deadly mental illness.