Pre-Workout & Post-Workout Nutrition

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Pre-Workout Post-Workout Nutrition
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Benefits of Pre-Workout Meals

• Enhanced Performance
• Increased Energy
• Nutrition is for maintaining
• Readily available blood sugar for energy
• Caloric intake should be sufficient to support
  your exercise intensity
• Skipping meals before exercise may cause fatigue,
  dizziness, poor performance, low energy

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Pre-Workout

• When should I eat?
• -consume two hours before to allow digestion
  time
• -consume one hour before at LATEST
• -consuming a large amount of food before working
  out can impair performance
• -blood is more concentrated in stomach for
  digestion rather than in muscles for
  performance
• -Drink plenty of fluids and water before,
  during, and after exercise

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Pre-Workout

• What Should I Eat?
• -Carbohydrates and fats are important sources of
  energy during exercise
• -Low-intensity exercise fat as main source
• -High-intensity exercise carbohydrates as
  main source
• -Should consist of carbohydratess, a small
  amount of healthy fat, and some protein
• -Simple carbohydrates digest more quickly
  leaving you less full/bloated for exercise

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Pre-Workout

• Great Options
• A piece of wheat toast with 1 tbsp. reduced fat
  peanut butter
• Scrambled egg whites and instant oatmeal
• Apple and 1 tbsp. reduced fat peanut butter
• Banana and 1 tbsp. peanut butter
• Half of a bagel with low-fat cream cheese

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Pre-Workout

• Balance bar
• Luna bar
• Glass of orange juice and low fat yogurt

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Energy Bar Nutrition Values

• Chocolate Chip Clif Bar
• -250 calories
• http//www.clifbar.com/uploads/product/c_choc_chi
  p.gif
• Luna Bar
• -180 calories
• http//www.clifbar.com/uploads/product/l_nutz_ove
  r_choc_1.gif
• Promax Bar
• -270 calories
• http//www.promaxnutrition.net/products/promax-ba
  rs/cookies-n-cream/

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Post-Workout Benefits

• More efficient recovery from exercise
• Needed to repair the catabolic (breaking down)
  processes during exercise
• Repair damaged tissue and rebuild fuel reserves
• Protein is essential to provide amino acids to
  repair damaged tissue

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Post-Workout

• Ratio of carbohydrates to protein should be 41
• Best results if within 30 minutes of exercise
• No more than two hours after exercise
• Sports drinks provide electrolyte replacement
  that is lost through sweat
• Simple carbohydrates are digested faster, complex
  carbohydrates will keep you fueled

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Post-Workout

• Examples
• -A glass of chocolate milk
• -Gatorade- G2 new low calorie drink
• -A piece of toast with peanut butter
• -Small portion of tuna salad with crackers
• -Peanut butter sandwich
• -Sandwich with turkey, light mayo, and tomatoes