When and what should athletes eat before during and after exercise?
|Nutrition Recommendations||Meal: High carbohydrate, moderate protein, low fat and fiber||Snack: Carbohydrates|
|Hydration Recommendations||Drink 8-20 oz. of fluid one hour before exercise||4-6 oz. of fluid every 15 minutes|
What do athletes eat before training? Ideally, fuel up two hours before you exercise by:
Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
What should athletes eat 1-2 hours before intense workouts? Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbs and easy to digest, such as pasta, fruit, bread, energy bars, and energy drinks.
What should I eat before athletics?
- Fresh fruit and vegetables.
- Baked potato.
- A bagel, cereal with low-fat milk, low-fat yogurt.
- Sandwich with small amounts of peanut butter or lean meat.
- 1-2 cups of cold water or sports drink.