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Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
Eat to Compete
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Eat to Compete

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  1. Eat to CompeteSuggestions for Proper Fueling Pre- and Post- Exercise Abbey Lathrop Nutrition 360 April 16, 2012 S
  2. OverviewS The importance of proper fuelingS What to eat before exerciseS The importance of proper recovery after a workoutS What to eat after a workout
  3. Importance of Proper FuelingS Carbohydrates are the #1 fuel for physical activityS Depletion of carbohydrate stores in the body can lead to fatigue and dehydrationS In 60 minutes of exercise, 50% of glycogen, the stored form of carbohydrates, is used in the muscle
  4. Importance of Proper FuelingS After 2 hours of exercise, glycogen stores are depleted, and athletes “hit the wall”S Sufficient carbohydrate intake before exercise is crucial in order to achieve peak performance.
  5. What to EatBeforeExercise3-4 hours before aworkout Eat a regular meal (700-800 cals)30-60 minutes before aworkout Eat 100-200 calories of only carbohydrates
  6. What to EatBeforeExercise15 minutes before aworkout Consume sports drinks, gels, sports beans
  7. Proper Recovery After a WorkoutS DRINK FLUIDS (20-24 oz. for every pound lost)S Begin glycogen replacement by consuming carbohydrates immediately post- exercise
  8. Proper Recovery After a WorkoutS Consume 30 grams of protein within the first 2 hours post-workoutS It is imperative to consume a protein-containing meal post-exercise in order to properly repair your body’s muscles.S Carbohydrates are also an important post- exercise food to consume in order to fully resupply one’s glycogen stores in the muscle
  9. What to Eat After a Workout CarbohydratesS CarbohydratesS Juices or Sports DrinksS FruitS Bread, bagels, crackersS PretzelsS Granola Bars
  10. Foods to Eat After a Workout Proteins S Milk S Yogurt S Peanut butter S Hard-boiled egg S Meat S Protein bars
  11. Information provided by Dr. Kristine Clark’s Nutrition 497B Sports Nutrition Course Photo SourcesS http://www.drofdetox.com/sports- S http://www.builtlean.com/2012/0 nutrition-counseling- 1/24/pre-workout-meal/S http://blog.beliefnet.com/dadequa te/2011/07/kids-sugar- S http://www.irunnerblog.com/hea lth/better-for-runners-drinks-S http://www.superbproteindiet.com gels-bars/ /S http://ashleydietrich.com/foods- that-you-can-input-into-the-low- carb-diet-food-list.html

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