Fuel Up for Fitness in 3 Easy Steps

Give Your Body the Nutrition It Needs

Does the warmer weather have you so energized you feel like you could run a marathon? Whether you're doing a 5K or just boosting your workout by a few more minutes, make sure your body gets the nourishment it needs to meet your fitness goals. In three easy steps, we'll show you how carbs, water, and protein can keep you going strong this summer.

Step 1: Warm Up with Carbohydrates
Carbohydrates are your body's main source of fuel. According to experts at the Mayo Clinic, you'll want to get at least 40 to 50 percent of your calories from carbs to help your body store glycogen, which your muscles use for energy.¹

Where to get your carbs: Choose foods that are high in carbs but low in fat, such as cereals, breads, fresh fruits, pasta, rice, and veggies. You can also get your carbohydrates from fruit juices or sports beverages—as long as you keep an eye on the calories. If you're upping the intensity of your activities, avoid carbs that are high in fiber, such as beans and high-fiber cereals, which may cause cramping or gas.

Step 2: Keep Going with Water
As your body heats up, you lose electrolytes through sweat. If you don't replace this fluid, you run the risk of dehydration. The experts at the Mayo Clinic suggest drinking one glass of water before your workout, one glass every 10 to 15 minutes during it, and one glass after you finish. If you plan to exercise for more than 60 minutes, consider a sports drink. It will help maintain your electrolyte balance and add a few carbs for energy.¹

Step 3: Cool Down with Protein
Consuming protein before you exercise is less important than having protein after you exercise. Replenishing your body's supply of protein is necessary to help your muscles repair and grow and to replace their glycogen stores.¹

Where to get your protein: For a boost of healthy, high-quality protein from a low-cal, low-fat source, try Egg Beaters Whites. It's a quick and easy way to get the protein and essential nutrients your body needs. You can also choose lean meats and low-fat dairy products—such as yogurt, cheese, and milk—as a protein source. To learn more about your body's protein needs, read our article about staying strong with protein .

¹ Mayo Foundation for Medical Education and Research. "Eating and exercise: Time it right to maximize your workout." MayoClinic.com; Published online Dec 26, 2006.

Get Away and Get Active

Ah yes, vacation. Time recharge your batteries � and rev up the activity. This season, when you make vacation plans, set your sights on a fitness-focused destination. You'll come home with even more energy than before you left. Plus, what better way to enjoy the great outdoors than to, well&ellip; get out there? We've got four ideas on how to incorporate your healthy lifestyle into your R&R.

Campy Fun.
You don't have to conquer Mount Everest to enjoy a scenic view. Our national parks have astounding flora and fauna, and it's accessible to anyone � if you're willing to do a little work. All you need is a good pair of walking shoes, a good map, and some water. If you're feeling really outdoorsy, try camping. There's nothing quite like sleeping under the stars.

Our favorite trail: Logan Pass, Glacier National Park.

Pound the Pavement.
Are you more of the city type? Just about every major city has walking tours available. It's an awesome way to really experience a city. Whether you want to see the sights, get a history lesson, or gawk at architecture, there's a walking tour for you.

Tour to try: The Freedom Trail, Boston

Make a Splash.
Everyone loves a vacation to the tropics. This season, forget about lounging in the sand, and really enjoy the beach. Snorkeling takes you up close and personal with beautiful wildlife, walking the beach provides for great people watching, and water sports keep you active and agile.

Best beach walking: South Beach, Miami

Stunning snorkeling: Key Largo, Florida

Bicycle Built for Two.
Take it easy on your joints, and pack up your bike for your next excursion. Biking is a great way to see a city and skip the traffic, or to check out the roads less traveled. Make a day of it and pack some food. Don't want to travel with your bike? Most cities have bikes available for daily rentals.

Trail to try: Katy Trail, Missouri

Remember, the key to an active lifestyle is to enjoy yourself. So get out there, create your own adventure, and make your next vacation one to remember. You may come back feeling more fit and refreshed than ever!

The Secrets of Better Stretching

Flex Your Body and Calm Your Mind

You might know the right moves for a great workout, but do you know how to cool down? Experts say that proper stretching after a rigorous workout not only loosens your muscles, but it may also improve your flexibility, reduce your chance of injury, and relax your body and mind. Remember these tips and tricks next time you wind down after a workout.

Take Your Time
After every workout, plan for a 10- to 15-minute cool-down routine. Take the time to make slow and deliberate movements—don't rush through it. Also, be thorough and avoid "bouncing," as the quick motions might risk an injury to your muscles.

Stretch for Your Specific Workout
Each workout you complete needs a different cool-down routine. For example, you should focus on your lower-body muscles—such as your quads and calves—after a swift session of power walking. Think ahead, and take notice of which muscle groups need attention after each specific workout. You'll accomplish more by focusing on specific areas than you would by performing quick stretches for your whole body.

Maintain the Right Mind-set
Don't think of stretching as a tedious end to your workout; think of it as an opportunity for both your mind and body to relax. You're taking the time to better yourself, and an open and relaxed mind will keep you on the path to complete fitness.

Take Time to connect with others.

When you're trying to start living a healthier lifestyle, you might feel like you're the only one struggling with new habits and new ways of eating. But you're not alone!

That's why we've created the Egg Beaters� Message Boards. It's an online community where people can connect and share their joys, struggles, and concerns as they take steps toward healthier living. We hope you find inspiration there!

Stop by now to register and create a username. Then you can begin reading about other people's journeys, and sharing your own!

Share Your Success Stories
Egg Beaters® has helped many people live healthier lifestyles without sacrificing great food. Here are some examples of their successes.

To share your own story, look for the Success Stories conversation on the Egg Beaters Message Boards.

Feeding a Healthier Family
My name is Catherine. I am a stay-at-home mom with two kids who tries to make healthy choices for myself and my family. Recently, our family doctor told us that my husband has dangerously high cholesterol and mine is heading in that direction. He told us that if we don't start making changes now, we'll be looking at serious health problems down the road.

My husband has some very bad eating habits, and he can be very stubborn when it comes to trying new things—especially ones that are good for him. So, when I suggested we try Egg Beaters, he was skeptical. It turns out that buying that first container, "just to try it," was one of the smartest things I have ever done. Now he's hooked, and I couldn't be happier.

Egg Beaters are so easy to use and clean up. We love the Southwestern style with the peppers and onions right in the mix; there's no chopping of veggies and the extra cleanup that goes along with it. My husband even takes the time to make his breakfast before rushing off to work! He feels good all day because he starts his day right, and I feel good because he is staying healthy!