Saturday, March 22, 2014

Eat Wet Foods for Optimal Hydration and Body Weight – Year Round

Runners, cross country skiers, speed skaters and cyclists are likely to be year round endurance athletes, including running, cycling and in-line/ice skating in our schedules throughout the more temperate months of the year. Yet despite all the exercise, many endurance athletes complain of training related weight gain. The more training they do, the heavier they get. What could explain this phenomenon? Well....we are all not equally gifted with our internal energy balance, that is, eating and drinking enough to rehydrate and refuel and meet our needs. Some of us have a poor drive for thirst during and after our training sessions and the older we get the weaker this drive tends to be. Instead of drinking, some may think they are hungry and will unconsciously eat...and often more than is needed....leading to weight gain, despite a high training volume. When was the last time you thought about using “wet foods” as a way to improve your hydration and achieve a leaner body weight.....year round?? While water, in any form, is excellent for re-hydrating after a sweaty workout, eating wet foods can increase your fluid intake by up to 25% while decreasing the amount of calories from the foods you eat. Check out these tips to help you to get started. Top Nutritional Mistakes Made by Endurance Athletes

Food Group


WITH Wet Foods

Grains & Cereals

Bread, toast, crackers, pita

Granola bars, cereal, popcorn

Muffins, cookies, biscuits

Cake, donuts, pastries, pie

Cooked oatmeal

Cream of wheat

Quinoa/rice/barley risotto

Spaghettia, macaroni, fusilli

Vegetables & Fruit

Dried fruit

Potato chips, vegetable chips

Roasted veggies

Baked fruit crumble

Fruit pies

Fresh veggies and fruit

Steamed or stir fried veggies

Vegetable and fruit salads

Pureed fruits, fruit compote

Fruit and vegetable smoothies

Fruit yogurt

Milk & Alternatives

Brick cheeses

Soft cheeses

Shredded or grated cheeses

Low fat/skim cottage cheese

Quark cheese

Tzatziki (cucumber and yogurt)

Greek yogurt

Low fat/skim milk, chocolate milk or flavoured yogurt

Almond/soy milk

Meat & alternatives

Dried meats, sliced meats, roasted, grilled or barbecued meats

Nuts and seeds, trail mix, nut butters

Energy bars with soy protein

Poached or steamed fish

Meat/poultry stews

Meat sauces

More bean than meat chili

Tofu stir fried with veggies

Beef, barley, vegetable soup

Hummus dip with raw veggies

Three bean salads

Lentil or tofu vegetable soup

Black beans with quinoa and veggies



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