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