By Nan Burgess-Whitman

Welcome to my first article in Rochester Healthy Living! I am pleased to present these columns as an opportunity to help you get fitter and enjoy your current lifestyle even more! In this series I’ll be showing you how to feel healthier, have more energy, and enjoy life to its fullest. So let’s get started!

Feed your body for energy!

So you exercise, but are you taking care of your body’s demand for essential nutrients it needs to build muscle and endurance? We demand a lot from our body, not only during a workout, but also throughout the day, to combat everyday pressures and emotional demands.

I get a lot of questions about what fuels your body most effectively for a workout. Here are just a few hints to consider the next time you want to break a sweat:

• You’ve heard it before- drink water at least 15-20 minutes before your workout. Depending on your personal needs and goals, energy-boosting products can be consumed before and after your workout. Sports drinks like Gatorade and Powerade can keep your body properly fueled. However, some of the drinks on the market contain large amounts of sugar. For those who are calorie conscious, try Propel, a low calorie fitness water fortified with vitamins.

• Full meals before workouts are not recommended. Instead, opt for a tablespoon of peanut butter before or after. Protein has been shown to not only extend endurance but also to reduce muscle soreness. Muscles break down protein for energy during exercise, therefore protein helps muscles rebuild that loss after a workout.

• Know when your peak time is! Many of us prefer a specific time of day to workout. And although it has been reported that your body may respond best in the late afternoon hours, your training time may be just as effective in the morning.

Know when to rest!

With winter well underway, there are bound to be days when you wonder if you should workout. The general rule of thumb is that if you have any aches ABOVE the shoulder level, a workout might be the thing you need to stave off an oncoming cold. If you are sore or ache BELOW the shoulders, chances are you should rest and treat yourself gently. And in all cases, if you have a fever, don’t even think about working out. You don’t want to spread germs to others. Most importantly, listen to what your body is telling you and take it easy.

Being smart about the fuel your body needs is the key to effective endurance and heart-healthy training!

ABOUT THE AUTHOR: Nan Burgess-Whitman is a regular contributor to this column. She is a certified personal trainer and aerobics instructor for Exercise Etc., an all woman’s health club in Rochester. She can be contacted at: nbw@rochesterhealthyliving.com.