Choosing the right fuel for your body Published May 9, 2008 By Staff Sgt. Johanna Figueroa-Baiza Interim Fitness Program Manager OSAN AIR BASE, Republic of Korea -- May is designated as of Air Force Fitness Month and whether your fitness plan involves running, cycling, yoga or walking, physical fitness is the organic ability to use your body for activity. Body strength, endurance, cardio-respiratory capabilities, flexibility, coordination, agility, power and balance allow us to carry out daily tasks in an alert state, without undue fatigue. The body contains three muscle types: skeletal (attached to our bones), smooth (arteries), and cardiac muscle (heart). Skeletal muscles are composed of 75 percent water, 20 percent protein and five percent salt based on weight. These muscle fibers are fueled with food, and your diet will affect your smooth and cardiac muscles. Carbohydrates fuel our exercise sessions in combination with fat. The best dietary sources of carbohydrates come from whole foods like fresh fruit, legumes (beans), and whole grain products. It may be a surprise to learn that protein is not a prime skeletal muscle energy source; it makes a small contribution to our muscles' energy system. In addition, don't fuel your body with cheap gas. Everyone has the capacity to use premium fuel (nutrient packed foods), so don't go for "the cheap stuff" (sugary treats, high fat food items) because your performance will suffer. Food is fuel you put into your body. Choose from a variety of complex carbohydrates, lean protein, low-fat dairy products, and healthy fats. Try to include a form of lean protein such as soy, nuts, dairy, meat, fish, beans, or eggs at each meal. Every day, you need to eat, so why not plan for something healthy? Think ahead, prioritize making your life an active one and remember -- the choice is always yours. Here are some ideas to try today: --Whole-grain cereal, berries, and skim or low-fat milk -- Oatmeal made with skim milk, sprinkled with crushed flaxseed -- One-half of a whole-grain bagel with peanut butter and banana slices -- Brown rice and steamed veggies sprinkled with a little cheese -- Smoothie made with low-fat yogurt, fresh fruit, and orange juice -- Poached egg on whole-wheat toast with 1/2 grapefruit -- Salad with mandarin orange slices, slivered almonds, and veggies, drizzled with olive oil -- Apple or celery slices with peanut butter and raisins -- Meal replacement bar. Check the label to make sure it's approximately 220 calories or less.