The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life

By Brendan Brazier

Summarized with permission of Da Capo Lifelong, a member of the
Perseus Books Group (www.perseusbooks.com). All rights reserved.

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Nutrition during Exercise

In exercise sessions exceeding two hours, consume easily digestible nutrients about every 25 minutes.

Coconut water has been used by Brazilian soccer teams for several decades. It has been drunk in many tropical and subtropical parts of the world for centuries. Rich in electrolytes and therefore valuable for the replenishment of those lost in sweat, coconut water can help maintain smooth muscle contractions and energy levels,

Another high-quality natural source of electrolytes is found in certain seaweeds.

Sport gels are designed to get a high concentration of carbohydrate into the athlete as quickly as possible during competition and training. As is common with commercial products, most gels on the market contain artificial flavors and colors, and their base often does not consist of prime ingredients. For a healthy gel base I combine glucose-rich dates, blended into a paste, with fructose-rich agave nectar.

One of the healthiest and most effective stimulants before exercise is the South American herb yerba mate. Packed with several trace minerals, vitamins, amino acids, and antioxidants, yerba mate is a nutritional powerhouse.

Nutrition Immediately After Exercise

Immediately following a workout, the best snack to eat is one consisting primarily of simple carbohydrate.

45 minutes immediately following a workout is referred to as the fuel window; this window is the best time for the athlete to consume high-quality food. Fed within that window, the muscles will be better able to absorb the carbohydrate in the food, speeding recovery.

Immediately following a workout, either a recovery drink or an easily digestible pudding is the best snack. The body often has trouble digesting when it is fatigued (since digestion requires energy, energy the body may not have much of after a hard workout), so liquid and near-liquid-consistency foods are best.

Once an hour has passed since eating your post-exercise snack, it's time for a complete, nutrient-rich meal. Ideally, this meal will consist of high-quality, easily digestible raw protein such as hemp, omega-3 fatty acids (also from hemp and flaxseed), and vitamins and minerals from natural whole-food sources.

Alkalizing Foods and Exercise

Alkalizing foods are an integral part of the body's post-exercise repair process. If not dealt with, lactic acid build-up from physical exertion, general stress, and acid-forming foods will lead to muscular stiffness, fatigue, and joint pain.

 

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