As a leader in Canada’s poultry industry, Granny’s is not only committed to providing consumers with high-quality chicken and turkey products, we are continually seeking innovative ways to improve the many nutritional benefits that poultry offers.
Active people
Nutrition tips for Active People/ Performance:
Getting more out of your workout can be accomplished by consuming the right foods, nutrients and fluids.
Key nutrients to fuel the body
Carbohydrates are energy power houses for athletes. They maintain blood sugar during a workout and prevent fatigue. The best carbohydrate options include whole grain breads & cereals, potatoes, pasta, brown rice, whole fruit, milk, yogurt because these foods offer energy and a variety of important vitamins and minerals key to maintaining healthy vitamins & cells. Before a work out, particularly long distance/endurance events, consume a diet that is high in carbohydrates.
After your workout consume protein-rich foods, which are essential for building and repairing muscles. Most people can meet protein needs by consuming the recommended number of servings of meat & alternatives as per Eating Well with Canada’s Food Guide. Best protein options include poultry, meat, fish, eggs, nuts, cheese and legumes.
Fluids – staying hydrated
Hydration is key during exercise as it assists to maintain temperature regulation. Active muscles generate heat which must be removed. The evaporation of sweat from the skin is the most effective way to cool the body but if you lose too much fluid in sweat during exercise, you lose both fluids and important electrolytes such as sodium and potassium, placing you at risk for dehydration. Dehydration can reduce energy level and delay post-workout recovery. If working out for longer than one hour in duration, consider using a sports drink: look for 60 – 80 grams of carbohydrate per litre.
To ensure adequate hydration, monitor urine color & amount. Plenty of clear urine during the day is a sign of sufficient fluid intake.
Recommended Fluid Intake per day:
Women 8 cups per day (2 litres) Men : 13 cups per day (3 litres)
Iron and performance:
Iron delivers oxygen to working muscles. Some individuals, particularly women, are prone to iron deficiency which can lead to anemia. Anemia can cause fatigue especially during long, intense workouts. To maximize your iron stores, consume plenty of iron rich foods such as dark turkey, lean red meats, fish and seafood, dried fruit and dark green vegetables like spinach and enriched grains including cereals & pasta.
Iron from poultry, meat and fish is more easily absorbed by the body than iron from plant based foods. To increase absorption from plant based foods, consume a food rich in vitamin C such as oranges, strawberries and peppers.
Other important vitamin and minerals for enhancing work outs:
- B Vitamins: help convert carbohydrates to usable energy for working muscles
- Vitamin E : may help to reduce muscle soreness after working out
- Vitamin D : improves muscle strength and balance
- Calcium: promotes healthy bones and reduces risk of osteoporosis
- Vitamin C: boosts immune system and can reduce post exercise soreness
Eating for fitness: Quick food ideas to fuel the body before and after exercise:
- Half a turkey and cheese sandwich on whole grain bread
- Whole grain crackers with peanut butter and raisins
- Oatmeal topped with blueberries
- Whole grain pita with hummus or chicken liver pate
- Pasta salad with chopped tomatoes, cubed chicken breast and green peppers
- Scrambled eggs on a whole wheat English muffin
- Cottage cheese with canned peaches and slivered almonds
- Yogurt with walnuts and sliced strawberries
