Pre and Post Exercise Nutrition and Hydration

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Pre and Post Exercise Nutrition and Hydration

• What and When to Eat and Drink

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Whats The Big Deal?

• WHAT and WHEN you eat can greatly affect workout
  performance.
  
• Proper Nutrition and Hydration Benefits
• Improved strength, speed, and stamina
• Delayed fatigue
• Enhanced healing of injuries
• IMPROVED PERFORMANCE!

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THE BASICS

• CARBOHYDRATES PROTEIN FAT
• 50 25 25

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CARBOHYDRATES

• Carbohydrates are the preferred fuel of the
  muscles.
  
• Aim for a variety of carbohydrates at each meal
  or snack.
  
• Carbohydrate Foods Bread, Rice, Pasta, Cereal,
  Fruits, Juice, Starchy Vegetables, Milk Products.
  Go for whole grain/low fat.

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PROTEIN

• Choose lean protein to build muscle and repair
  tissues.
  
• Aim to eat 3 servings of low-fat dairy products
  daily and 2-3 meat or high-quality vegetarian
  protein sources per day.
  
• Protein is found in meat, poultry, dairy
  products, eggs, nuts, tofu, and beans

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HEALTHY FATS

• Moderation is key here! Fat is a good energy
  source, it carries fat soluble vitamins (A, D, E,
  K) and adds flavor and texture to foods.
  
• Helps sustain prolonged exercise.
• Healthier fat choices nuts, seeds, olive oil,
  fish, and avocados.
  

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PRE-EXERCISE NUTRITION

• Eating prior to exercise ensures adequate energy
  for working muscles.
  
• Aim of the pre-exercise meal is to top off
  glycogen stores in muscles and the liver for fuel
  usage during exercise.
  
• Fluid levels should be raised
• to ensure adequate hydration.
• Want to be comfortable during
• exercise-not full and not hungry

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Timing and Composition of Meals

• Large meals 3-4 hours before exercise.
• Small meals/snacks 1-2 hours before exercise
• High-carbohydrate, low-fat foods are the best
  fuel source.
  
• Include some lean protein to enhance satiety and
  control hunger
  
• Excessive fiber intake prior to exercise
• may find you running
• to the bathroom!

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Examples of Good Pre-Exercise Meals

• Breakfast cereal with low-fat milk
• Whole wheat toast with peanut butter
• Bananas
• Low fiber granola or cereal bars
• Small baked potato with low-fat toppings
• Small turkey sandwich

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POST-EXERCISE NUTRITION

• The body is most receptive to fluid,
  carbohydrates and other recovery nutrients
  immediately after exercise.
  
• Goals of post exercise meals
• Replace muscle and liver
• glycogen stores
• Replace fluid and
• electrolytes lost in sweat
• Repair muscle damage
• caused by exercise

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How to Eat to Gain the Most from Every Workout

• Fueling your body for the morning, noon, or after
  work workout

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Early Riser

• Challenge Fit in exercise and breakfast before
  work.
  
• Plan Your body needs fuel before exercising in
  the morning. Eat a small, easily digested
  carb-rich snack 1 hour before exercise. If
  workout must be really early, try drinking a
  glass of hot cocoa the night before so muscles
  can store fuel for morning.
• Plan a bigger breakfast after exercise.
• Best food choices
• Before workout granola bar, banana, small
  yogurt After workout hearty breakfast of 400-500
  calories. Healthy choices scrambled eggs,
  omelet, Canadian bacon, low-fat cheese, peanut
  butter, whole wheat toast, English muffin, bagel,
  pancakes, fruit.

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Exercise Lunch Crunch
Challenge Have enough energy to workout before
lunch and not be ravenous afterward.
Plan Eat a substantial, balanced breakfast 3-4
hours before exercise. If needed have a light
snack with carbs and protein. Plan to eat a
healthy lunch after your workout.
Best food choices Pre-workout yogurt, crackers
, fruit, almonds Post workout Healthy mix of
complex carbs, protein, and healthy fats. Ex)
Tuna Salad Sandwich, Turkey Avocado Sandwich,
Fajita Salad, Chicken Stir-Fry
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After-Work Workout
Challenge Exercising when youre already hungry
for dinner. Plan Lunch was 4-
5 hours ago - eating a healthy
afternoon snack is critical. Best food choices
Pre-workout string cheese with whole wheat
crackers or half of a peanut butter sandwich, 8
almonds w/ dried fruit Post-workout lean protei
n, complex carbs, healthy fats Grilled chicken
breast, brown rice steamed veggies or grilled
fish with whole wheat pasta and a tossed green
salad.
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What Counts as a Carb Choice? 15 grams of carbohy
drate 1 carb choice
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How many carb choices per meal are right for me?

• To Lose Weight To Control Weight
• Women2-3 choices per meal 3-4 choices per meal
• (30-45 g per meal) (45-60 g per meal)
• Men 3-4 choices per meal 4-5 choices per meal
• (45-60 g per meal) (60-75 g per meal)
• No more than 15-30 g per snack

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Carb Loading Technique

• Carb Loading is a performance-enhancing strategy,
  traditionally done the week prior to an endurance
  event.
  
• Step 1 7 days out. Reduce carb intake to 40
  and continue usual training in an effort to
  deplete glycogen stores
  
• Step 2 3-4 days out. Increase carb intake to
  70, decrease training. 1-2 days out. Rest
  completely.

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Benefits/Drawbacks of Carb Loading

• Competitive Edge. May be the extra edge you need
  to compete.
  
• Weight gain. Expect to gain 2 to 4 pounds during
  the week you're carbohydrate loading much of
  which is extra water.
  
• Digestive discomfort. Avoid or limit some
  high-fiber foods one or two days before your
  event. Beans, bran and broccoli can cause gassy
  cramps, bloating and loose stools when you're
  loading up on carbohydrates.
• Blood sugar changes. Carbohydrate loading can
  affect your blood sugar levels especially if
  you are diabetic.
  

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HYDRATION

• For optimal performance, you need to be hydrated
  before, during, and after your workout 2 hrs
  before endurance event drink 2 c. of fluid
  
• Early fatigue is a sign of dehydration and thirst
  is not always a true indicator of fluid needs.
  
• If exercising, you need 11-14 cups/day of fluid
• can come from food high in water, i.e. fruits
  veggies
  
• consume more in extreme temps altitude

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What to Drink When

• The Best Choice Water
• Helps regulate body temperature
• Rids body of excess salt and other waste
• Helps you maintain concentration, coordination,
  and endurance capacity
  
• DRINK IT After workouts under 30 min. and
  throughout the day

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What to Drink When

• Sports Drinks
• 6-8 carbohydrate concentration
• (14-20 gm/serving)- electrolytes allow
• them to be absorbed by the body
• 30 faster than water.
• Provides electrolytes and minerals lost through
  sweat and important for fluid retention.
  
• Adds calories and may cause stomach upset
• DRINK IT After intense workouts over 60 min. you
  may want to replenish spent CHO and electrolytes
  with a sports drink. Water and a carbohydrate
  snack work just as well for most people.

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Maximize Your Fluid Intake

• Start hydrating early. Drink 1-2 cups of
• lukewarm water when you first wake up. Within
• 20-30 minutes you should have a BM which
• will make for a MUCH more enjoyable event.
• Carry a water bottle with you all day long.
• Replenish lost fluids during after a workout
  (2 to 3 cups an hour during workout 16 oz of
  fluid per of body weight lost after exercise)
  
• Beer, wine caffeinated beverages can contribute
  to your hydration, but these should not be a
  major portion of total daily fluid intake. These
  drinks can cause a diuretic effect.
• During exercise and recovery, drink cool (not
  cold) water for faster absorption

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Eat Smart, Train Hard, Live Well
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Peanut Butter Plus Sandwich

• 3 Tbsp creamy peanut butter
• 2 Tbsp honey
• 1 cup mashed banana (about 1 large)
• 3 Tbsp golden raisins
• 1 Tbsp roasted, salted sunflower seed kernel
• 8 slices whole wheat bread
• 1. Combine peanut butter and honey in
  small microwave-safe bowl.
  Microwave at high for 20 seconds. Stir
  in banana, raisins, and sunflower
  seeds.
• 2. Spread about ¼ cup peanut butter
  mixture on each of 4 bread slices. Top
  with remaining bread slices.
  
• Makes 8 servings (serving size ½ sandwich)