Nutrition Tips for Active Individuals During COVID-19

If your normal routine has been flipped, twisted, and pieced back together with binge-worthy TV dramas, breakfast at 11am, and at-home offices, you may have found yourself with a surplus of extra free time. While some may be using this time for home improvements, others may have taken up a new appreciation for exercise. Whether you are doing 30-minute YouTube/Zoom workouts, 5-mile walks, or hour-long bike rides, these three easy nutrition tips can guide you to fuel your body, improve energy, and aid in recovery!

• Before you work out – Prioritize carbohydrates. Simplistically, carbs equal energy! They should be the star of any meal or snack you eat before you exercise. Great pre-workout snacks include:
  • Greek yogurt and fruit
  • Toast with all-natural jelly
  • Oatmeal with honey
  • Banana and peanut butter
  • Raisins and nuts (more raisins than nuts)
• After you work out – Combine carbohydrates with protein. Just like peanut butter and jelly! No, really. The carbohydrates will replenish glycogen stores, while the protein will repair muscles and aid in recovery. Try some of these suggestions for a great post-workout snack:
  • Protein shake blended with fruit
  • Low-fat chocolate milk
  • Cottage cheese and berries
  • Grapes and a string cheese
  • Avocado toast with an egg
• Don’t over-do it (with portions) and be realistic! Not only are people exercising to fill time, de-stress, or keep joints moving, but for some, the scale may also be on the radar. Whether you are trying to lose, gain, or maintain weight, your food choices and portions need to match those goals. Most people overestimate the amount of calories they burn in a workout, which can lead them to consume more food throughout the day, not to mention daily movement may have decreased due to working at home or staying inside.

Embrace these tips, keep moving, and STAY hydrated. If you feel you need more individualized guidance to balance food choices with physical activity, consult one of Rothman Orthopaedics’ team of registered dietitians.

Ciara Beck is a registered dietitian and sees patients at Rothman Orthopaedics in Egg Harbor Township, Manahawkin, and Marlton. She is currently seeing patients via telemedicine. For more information or to request an appointment, please contact her at Ciara.beck@rothmanortho.com or 609-677-7008.