Fuel Workouts With Fiber, Protein

For most of us, exercise is squeezed in between the rigors and responsibilities of daily life. Many well-intentioned runners rush to hit the course before breakfast, while other determined exercisers dash to the gym right after work.

It's true that when it comes to exercise, just getting there is half the battle. And while the Nike company famously urged Americans to "Just Do It," the "it" we are speaking of (exercise!) is far more effective if we take just a few moments before (and after) an activity to consume a high fiber snack.

Fiber encourages proper digestion while helping to reduce cholesterol. High fiber foods generally have lower calories, while they also promote a sensation of fullness.

It takes longer to digest foods higher in fiber, which distributes the energy throughout the body in a more consistent fashion; rather than the sugar rush of sweets or foods dense in simple carbohydrates.

For women, 21 to 25 grams of fiber daily are suggested, while 30 to 38 grams daily is advisable. But many studies have shown that Americans are lucky if they consume even half of the recommended daily amounts of fiber.

Foods high in fiber include bananas, oatmeal, apples, raisins, pears, brown rice, sunflower seeds, peanuts, popcorn, almonds, pecans and whole-wheat pasta.

Luckily, for those who shop and dine in our area, adding more fiber to your diet is a quick and easy fix.

Consider ending an early morning jog at the (whose convenient hours are 8 a.m. to 4 p.m. from Monday to Saturday), where the fresh zucchini or carrot breads (and blueberry muffins) are fiber-licious! Or after a morning bike ride, grab a whole wheat bagel at and smear it with a dollop of peanut butter for a welcome boost of post-exercise protein.

Adding nut butters to high fiber fruits such as bananas, apples and pears, is a very effective way to add protein to your fiber. Combining protein with fiber is like adding premium, high energy, low waste fuel to your car. Almond, peanut and sunflower butters are all high in protein and are perfect toppings for either a pre- or post-workout snack. Stock up on all three natural butters at .

While you're there, grab a few cups of Face 0% Total Greek-Style Yogurt. With 15 whopping grams of protein per six-ounce cup, use as a dip for a cup of high-fiber strawberries and you're good to go, even after the most challenging workout. 

Trader Joe's is also a great source for one of the most balanced energy bars around: the Think Thin bar features four grams of fiber blended with 20 grams of protein. Amazingly, it comes in a variety of flavors that all taste terrific and are bound to kick your workouts up a notch.

Sprinkle two tablespoons of ground flax seed over fruit to add four grams of fiber with three grams of protein. Flax Seed is a tasty, nutty flavored and natural add-in that can enhance overall health as well as your workouts. At , a local Mecca for healthful supplements, you'll find some of the finest brands of flax available.  

For some it is quite possible to eat healthily all day, exercise, then completely destroy the day's good work with a dinner filled with empty calories and little fiber or protein. If you're dining out after work or a workout, consider the many great sushi restaurants in town, such as , ,  and .

Maki Sushi is wrapped in delicate Nori paper (rice paper), a vegetable which is high in zinc, protein, calcium and iodine. Nori also consists of approximately one-third fiber, making sushi a perfect combination of protein and fiber.

Keeping fiber and protein balanced throughout the day and evening makes regular exercise that much easier. When your body is feuled with a steady diet of both, energy used during exercise is easier to replenish, and glucose levels are kept stable. All of these elements working together properly can greatly boost the metabolism and burn more calories on a daily basis.

While it's important to add high fiber foods to your diet, don't overdo. Be careful to mix fiber-rich foods with protein and other nutrients. Too much fiber consumed in a short period of time can lead to intestinal cramps and stomach pain. As in so many things, balance is the key.