By: Laura Burk MPH, RD, LD, NASM

www.elb-consulting.com

Pre Event Meal

Physical activity on an emptied stomach will increase muscle wasting.

• Consume protein and carbohydrate two hours before workout
• Pure carbohydrates 30 minutes before exercise (low in fiber and fat)

Recovery Nutrition

Timing carbohydrate consumption following exercise can facilitate your recovery.  By consuming carbohydrates within 2 hours after physical activity will enhance storage of muscle glycogen.  Be sure to add a protein to sustain energy levels.

Water

Maintaining adequate hydration is critical during physical activity.  Dehydration will have adverse affects on your performance.

• 24 ounces fluid 2 hours before exercise
• 8 to 16 ounces fluid 15 minutes before exercise
• 4 to 8 ounces every 15 to 20 minutes during workout
• 24 ounces of fluid for every pound of weight loss after workout

Sport Drinks

• High intensity exercise lasting greater than 1 hour
• Emptied from stomach quickly for energy