Nutritional Guidelines For Exercise

WATER

• Maximize fluid intake during the 24 hours preceding hard and long exercise days
• Drink extra fluid during the last 10-15 minutes before the exercise activity
• Consume fluid early and at regular intervals during exercise
• For longer workouts, choose cool, flavored beverages that contain 4%-8% carbohydrate
• Achieve rapid and complete hydration after workout (16 ounces of water for every pound lost)

CARBOHYDRATE

Carbohydrates are the preferred fuel for much of the work in endurance sports.  It is crucial to ensure adequate intakes of carbohydrate before, during, and after exercise.  High carbohydrate meals and snacks are digested and absorbed faster than a high protein and fat meal.  Protein and fat does not leave your stomach as quickly and may cause nausea and indigestion during exercise.  Indigestion may also be caused by high fiber foods such as raw fruits and vegetables, bran, nuts, and seeds.  Although nutritious for other meals, gas-causing foods may case discomfort during exercise.  A great snack to have before or during your workout is 2 slices of toast or a small bagel with 1 tablespoon of jelly and 1 banana.

PROTEIN

Proteins play a vital role in building and repairing body tissues, transporting nutrients, contracting muscles, and regulating body processes such as water balances.  Good sources of protein include lean meat, poultry, fish, cheese, yogurt, eggs, beans, tofu, nuts, seeds, and peanut butter.

FAT

Fat plays a huge role in burning fat within the body and sustaining energy during practice and races.  Choose healthy fats that are high in polyunsaturated fats and monounsaturated fats.  Healthy fats include almonds, peanut butter, sunflower seeds, avocado, and olive oil.