The other day on Facebook, someone asked me what are you supposed to eat before a vigorous workout. Moreover, others were interested in learning about this topic as well, so I decided I would write about it to spread the information to all. :o)
Pre-Exercise
So before an athletic event or working out, not matter how vigorous, we have to remember to get some glucose in. Glucose is the main source of energy for our bodies and is found in our carbohydrate food sources. For more info on which foods have carbs, check out Counting Carbs
General Pre-Workout or Athletic Event Guidelines
* 4 Hours before, consume solid foods
* 2-3 hours before a liquid meal is optional (ie smoothie, yogurt, juice, etc.)
* Also as an option, 1-2 hours before an energy drink or sports drink could be a good idea
* < 1 hour before drink water and/or a sports drink
* Remember proper hydration throughout the entire process is important, meaning drink before, during and after activity. Check this out to learn more about your water and hydration needs.
*Remember the timing of meals and amount is very much different for each individual, so be sure to listen to your body and know what is best for it.
During Exercise or Sporting Event
What and how much to consume during an event is based on you. However, no matter what and how much one can tolerate the emphasis should be a high carbohydrate containing food that is light. For most people a lighter snack such as a fruit, some crackers, a
The purpose of food consumption during an event is to quickly provide energy without developing stomach discomfort and nausea. Carbohydrates are the only nutrient that could provide energy in a short period of time. All events do not require extra energy during exercise. In fact, studies have shown that sports drinks do not increase performance if the exercise is shorter than 90 minutes. Hydration, preferably water, is the most important nutrient for optimal performance.
Post Exercise Meal
The first priority post-exercise is to replace any fluids loss by consuming water and any kind of fluid replacement drink.
* It is also important to consume some carbohydrate immediately within 15 minutes after exercise to start restoring glycogen (Glycogen is the energy that is stored in our muscles), such as fruits, juices, sports drinks, smoothies etc.
* The post-exercise meal should be consumed within 2 hours of exercise for best glycogen restoration. Focus of this meal should be carbohydrates, but also paired with lean protein.
* Consuming protein in combination with carbohydrate in a 1:4 ratio (1 gm of protein for every 4 gms of carbohydrate) has shown to speed up the glycogen restoration and muscle recovery.
* Examples of 100-200 g carbohydrates for extreme exercise and sporting events
* ~3 cups of pasta
* ~7 slices of bread
* ~7 flour tortillas (6 in.)
* ~2 cups of rice
* ~3 cups of mashed potatoes
* ~6 cups of mixed vegetables with corn, or peas
Note: a combination of pasta, bread, and vegetables in a meal can easily meet the requirement.
For more information for Teen Sports Nutrition or Young Adults, look at these sites. In general the basic criteria is the same.
If you have any storeis to share with us regarding your Workout Nutrition, please do so here. Thanks. Have a wonderful weekend and get your workout on.
In good health,
Grace RD, CDE, MBA
Registered Dietitian
Certified Diabetes Educator
Wellness and Health Coach
www.twitter.com/gracedietitian
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