Pre-WorkoutEat breakfast. Eating after waking up is important because most of the energy from dinner is used up. If you plan to workout an hour after waking, have a small meal.

Focus on high-carb, low-fat meals to avoid hypoglycemia (low blood sugar) and its symptoms (fatigue, dizziness). These nutrients will give you immediately available carbohydrates to use as energy.

Sports NutritionDuring Exercise

Information from the Dept. of Health Education & Balance Your Life

Post-Workout

Avoid high-fiber foods. They require a long time for digestion and can cause cramping and stomach distress.

Give your body time to digest meals. Generally, a large meal should be eaten 3-4 hours before working out. A smaller meal, 2-3 hours, and a snack- 1 hour.

Drink 2-3 cups water 2-3 hours before a workout.

WATER is the best option to avoid dehydration. If you don't stay hydrated, you can lose >2% body weight through sweat, and become dizzy and lethargic.

Drink ½-1 cup of water every 15-20 minutes. You may need more the larger your body is or the warmer the temperature.

If you are working out for over an hour, take in beverages, like sports drinks, that are 6-8% carbohydrates to replenish glycogen stores.

Some elite athletes take in “goos” and sports bars during exercise. Only do this if you’re used to it and working out for over an hour and a half.

Glycogen stores need to be recovered after exercise. Eating a high-carb snack within 1-2 hours is best. After 2 hours, it is harder to recover glycogen stores. If you’re working out for 2+ hours/day, it can take 48 hours to recover stores.

Eat a snack or full meal made up of mostly carbs and can include fiber,

protein, and fat.

If you aren’t hungry, have some juice or a sports drink to replenish carbs.

The Deal With Protein The best way to promote muscle growth is through strength training and exercise. A high-protein diet will not increase muscle growth. In

fact, athletes require only a small increase in protein needs, and should get it by increasing total calories. Most Americans get twice as much protein as they need. Excess protein is stored as fat and can increase calcium loss and burden kidneys.

Drink 2-3 cups of water for every pound lost during exercise.

See Back for Pre- and Post- Workout Meal/Snack Suggestions

Sports nutrition

Pre-Workout Snack/Meal IdeasBanana & plain yogurtSmall bagel with peanut butter Fresh fruit mixCereal and low-fat milk Cereal/fruit barUnsalted popcorn/pretzels and juice Apple & graham crackers

Fruit SmoothieGranola barSports bar (Powerbar, Clif, Luna)½ baked potato (sweet or white) Crackers & HummusToast & fruit jam English muffin pizza

Everyone is different. To figure out what works for you, try some of these ideas.

Post-Workout Snack/Meal IdeasYogurt & granola Peanut butter smoothie with plain yogurtNuts and dried fruit Cup of oatmeal & fruitSandwich w/meat & whole grain bread Whole grain bread with peanut butter Slice of vegetable pizza Grilled cheese on whole wheat bread Hummus, carrot sticks, & pita

Cottage cheese with fruit & honey Crackers & string cheese Pasta salad with veggies &

beansChocolate milk Omelet with veggies

A healthful meal has the following components: ½ plate fruits & veggies, ¼ whole grain/starch (brown rice, sweet potato, whole-grain bread), ¼ lean protein (beans, lentils, edamame, fish, chicken). See www.choosemyplate.gov for more information