We all know that adequate nutrition is extremely important for optimal performance in any activity, but there seems to be a lot of confusion on what is best to eat before and after exercise. FIRST OFF, It is extremely important to consume food before you exercise! There is nothing worse than watching my clients suffer through a workout, struggling to perform due to inadequate pre-workout nutrition. I'm writing this entry in hopes to educate & motivate my clients and my followers. I openly welcome any other ideas, thoughts, and criticism from my peers! :)
What to eat before exercise:
This snack should be relatively high in carbohydrate to maximize blood glucose availability, relatively low in fat and fiber to minimize gastrointestinal distress and facilitate gastric emptying, moderate in protein and well-tolerated by the individual. Ex. Rice cakes, oatmeal, bagel, granola bar
During extended exercise training sessions:
Aim to replace fluid losses and consume 30-60g of carbohydrate per hour of training to maintain blood glucose levels. This is especially important for training sessions lasting longer than on hour, exercise in extreme heat, cold or high altitude. Try Cliff bar shot blocks, dried fruit, or sports drinks.
30-60 min after exercise:
Try to focus on carbohydrates and protein. Studies show that the best meals for post-workout refueling include an abundance of carbohydrates accompanied by protein. The carbs replenish the used-up energy that is normally glucose stored in your muscle and liver. the protein helps rebuild the muscle tissue that were fatigued with exercise. Ex. Milk, honey, peanut butter, protein powders, banana
About 75-90g of carbohydrate (approximately five to six servings of grain, root, fruit or vegetable) per hour for optimal refueling. Keep in mind the amount of refueling necessary depends on the intensity and duration of the training session.
HYDRATION
To maximize your pre-event hydration USATF recommends consuming 17-20 oz of water or sports drink two to three hours before exercise and 10-12 oz of water or sports drink within 10 min of exercise. Following exercise the athlete should aim to correct any fluid imbalances that occurred during the session, especially focusing on replenishing sodium.
Reference ACE Lifestyle and Weight Management Consultant Manual 2nd edition
