Eating and Exercise
Eating before exercise
WHY?
- Burn carbs instead of muscle
- Increase motivation
- More endurance
- Perform better
- Increased brain function
WHEN?
- 2-4 hours before your work-out
HOW MUCH?
- 400-800 calories
WHAT?
- High carb, low fat, moderate protein
- 10-16 oz of water or sports drink 2 hrs before work-out
Eating during exercise (if more than 1 hour)
Fluids, carbs, electrolytes
- Fluids
5-12 oz every 15 minutes
(if you sweat heavily-higher amt) - Carbs
30-60 grams every hour
sports drinks, energy bars, gels, regular foods i.e. jelly beans - Electrolytes
Look for a sports drink that contains 50-250 mg sodium
Foods- (potassium) banana, orange, raisins (sodium) fat-free chips or pretzels
Thought? Where are you going to store your food????
Eating after exercise
- Fluids-immediately after! Give energy to your muscles and remove waste products
- Carbs-within 30 minutes! 100-300 calories of sports drink, milk, juice.
- Protein-within 45 minutes! 30-100 calories lean protein
- Ratio of 3 gm carb:1 gm protein
- Larger meal about 2-3 hours post exercise include healthy fats
For more information, I welcome you to contact me.
