(KERO) – June is National Outdoors Month and whether you choose to spend it hiking on trails or playing your favorite sport outdoors, one thing you want to make sure is that you have enough energy. .
Are you going on an adventure? Think of your body as a car – if you run out of gas, it’s game over.
Integrative holistic physician Dr. Gayle Myers shares a helpful formula for calculating what you should eat to refuel before you go out. Starting with – what is the activity?
“You start to feel shaky and weak where you just don’t have enough energy. You start to feel more tired. So you know you’re running out of fuel,” says Myers. “When you go out for an activity, you have to think about how long you’re going to be there and how hard you’re going to do it.”
Low intensity would be where you don’t increase your heart rate, sweat or run out of breath.
“A relaxed walk, a leisurely bike ride, yoga.”
Or high intensity where your heart is beating and you can’t talk without breathing.
“A vigorous hike, some tennis, some running.”
Next: what should you eat?
“Food creates caloric energy and energy to run our metabolic processes.”
Calculate your intensity level plus the duration of what you will be doing to determine the best fuel for your body.
“Different kinds of food have different thermal effect. There is high, medium and low thermal effect.”
Protein has the highest thermic effect, which means your body burns it slower.
“And it keeps your energy up for longer.”
The middle is carbohydrates, and healthy fats are the lowest.
“And we burn them very quickly.”
The longer and more intense the activity, the more protein you will need to add to the carbohydrate and fat mix.
“So you want to eat at least an hour, maybe even an hour and a half before going out.”
Finally, determine if you are a fast or slow metabolizer.
“If you’re a fast metabolizer, you’re usually genetically born with it.”
Extensive metabolizers are skinny, have trouble gaining weight, and can eat a lot of food and burn it quickly. Poor metabolizers are the opposite.
“However, if you’re a slow metabolizer and you get more activity and build muscle mass, you’ll start burning calories at rest.”
Fast metabolizers will need to eat more, especially protein and complex carbohydrates, for longer, high-intensity activity.
“A slow metabolizer would probably want more vegetables than grains with protein and fat.”
Enjoy the outdoors with the right formula