It’s no secret the better you eat, the better you feel. This is equally true for your performance when it comes to exercise. With the colder winter months coming our way, eating to stay healthy is important, especially for those of us who plan to workout outside regardless of weather conditions.  The good news is, whole grains offer a tasty powerhouse of energy and health benefits for those winter workouts! 

Among runners, loading up on carbohydrates before a big race or a tough workout is a well-known and popular tactic for good performance. However, the types of carbohydrates that you fuel up with make a difference!

Sports nutritionist, Nancy Clark, MS, RD, CSSD – a nutrition consultant to the Boston Red Sox and to many elite and Olympic athletes – urges people not to displace too many fruits, vegetables, and whole grains with empty calories from refined sugar found in sports drinks and gels. Instead, whole grains offer fiber-rich, slow-burning energy that will give you a reservoir of energy during your training, plus muscle-supporting protein.  In short, if you’re competitive and you’re avoiding whole grains, you won’t have that crucial sprint at the end of your race that could mean the difference between a PR and a disappointment.

In Nancy Clark’s Sports Nutrition Guidebook, Nancy explains that you should be consuming whole grains as the foundation of each meal in order to adequately fuel your muscles, and those meals should be consumed every four hours or so to keep you satiated throughout the day. These whole grains are also ideal for recovery, as they have been shown to prevent and reduce inflammation (it’s even been acknowledged in Runner’s World). During the frigid temperatures and snowy conditions here in Boston during the winter, it’s an added bonus that these whole grains are anti-oxidant rich and nutrient-dense, to keep those immune systems working at full capacity.

In my own experience, I work out with the free-fitness movement November Project three mornings a week in rain, shine, snow, sleet, you name it! Whole grains are a staple of my diet at every meal to keep me full, fueled, and healthy during the harsh weather workouts. In fact, since beginning my position with the Whole Grains Council, I have noticeably increased my intake of various whole grains (inspired by the extensive list of delicious recipes we have on hand) and have doubled my mileage, noted a slimmer waistline, and observed more muscle definition. I have more energy during my workouts and feel more energized late into the afternoon, even having woken up well before the sunrise! Maybe a coincidence, but with all of the additional benefits to eating whole grains, I’ll keep my three to five servings of whole grains a day regardless! (Harley)