Walnut Week: Energizing Tips for Exercisers

This week, I’m dedicating my blog posts to walnuts. I got the chance to chat with renowned fitness expert and spokesperson for California Walnuts, Petra Kolber. I asked her about keeping energy levels up through the summer.

Summer has arrived! Do you have any tips for staying energized in the hot summer weather?

Hydrate, hydrate, hydrate. Both water and electrolytes are lost during exercise and both of these need to be replaced to prevent dehydration, and in turn, reduce the risk of heat exhaustion.

ACSM (American College of Sports Medicine) recommends that you drink enough fluid to prevent more than a two percent loss of body weight during your workout. In addition to drinking enough fluids, you will want to dress appropriately. Outdoors or inside, wear light, loose-wicking clothing so sweat can evaporate and prevent you from overheating.

For those athletes out there, what are some snacks you could recommend in order to stay energized during workouts?

Water is number one. In addition to staying hydrated, an athlete’s diet should be rich in lean protein, carbohydrates and “good” fats (mono- and polyunsaturated). Walnuts are a smart way to fuel by being a convenient source of protein (two grams per ounce) and providing essential polyunsaturated fats (13 grams out of 18 grams total fat), including 2.5 grams of alpha-linolenic acid, the plant-based omega 3 fatty acids. Walnuts help athletes of all levels obtain their necessary daily nutritional needs, thus aiding to fuel optimal performance. Plus, they are so convenient and portable. You will always find a stash in my gym bag.

What are good foods to eat that will keep me satiated throughout the day?

One trick to staying on a healthy eating plan is to stay satiated throughout the day. Foods that are high in fiber will help you stay on course throughout your day, and these types of foods can be found in vegetables and whole grains.

Low-fat protein found in foods like white meat chicken, egg whites, and fish, can also help you feel full and give you the energy you need to have a productive and fulfilling day.

While not traditionally considered a low-calorie food, nuts can help keep you satiated throughout the day as well. Try this delicious walnut trail mix for starters.

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