Before, during, and after exercise.
--Eating Before Exercise
Eating before a big game, competition, or workout will help you perform at your best. Here are some ways to optimize pre-exercise nutrition:
Eat meals that are carbohydrate-rich, moderate in protein and low in fat and fiber to optimize digestion and energy availability.
Prevent dehydration by consuming fluids in the hours leading up to a long workout or competition.
--Ideas for Foods to Consume 1-4 Hours Before Exercise:
Peanut butter and honey on crackers
Fruit and yogurt smoothie
Low-fat cottage cheese
Yogurt + granola + fruit
Lean hamburger or chicken on a whole-wheat bun
--Ideas for Foods to Consumer 30-60 Minutes Before Exercise:
A piece of fruit
Whole grain crackers
Sports drink if your last meal was over 3-hours prior
Sports gel, sports bar
Fruit puree pouch like applesauce
Eating During Exercise
Provide fuel early and often for better performance and recovery. Strive to get 30-60 grams of carbohydrates per hour for endurance exercise beyond 60 minutes.
Consume fluid during activity to prevent dehydration.
Experiment to determine the right amount and combination of foods – liquids, sports foods, whole foods – that will sustain you and minimize gastrointestinal problems.
For extended exercise, begin refueling within the first 15 minutes.
Consume fluids with carbohydrate-rich foods for faster absorption.
--Products with more than one source of carbohydrates (glucose, sucrose, fructose) will absorb quickest such as:
Sport nutrition products that contain carbohydrates and electrolytes: drinks, gels, beans, chews
Easily digested carb-rich foods like bananas, dried fruit, sports bars and granola
--Eating for Recovery:
Consume a snack or meal within an hour following training or competition.
Weigh yourself before and after you exercise to know how much fluid to replenish.
Eat 15-25 grams of high quality protein to assist your muscles in repairing damage and tissues and to stimulate muscle protein synthesis.
--Recovery Snack Ideas:
Smoothie with milk (or milk substitute with protein powder), greens and fruit
Crackers with nut butter
Pita chips and hummus + fruit
Yogurt with berries and whole grain cereal
Trail mix with nuts and dried fruit
--Recovery Meal Ideas:
Turkey, spinach sandwich wrap with fruit
Rice bowl with beans, cheese, salsa, avocado
Grilled protein such as fish, chicken or steak with broccoli or carrots and a baked sweet potato.
Stir-fry with protein, veggies and quinoa
Veggie omelet with whole grain toast and fruit