To make it as simple as I can, I will give examples of foods that you can ingest before, during, and after exercise. Remember this doesn’t replace your meals; those are nutrient dense and healthy. Right before exercise, about 15 minutes, that is where you are “topping off your gas tank.” If required, taking a carbohydrate during exercise can spare the glycogen stores in your muscles, limiting your fatigue. Lastly, feeding your muscles after a workout is the best way to prepare for your next one. So with no further adieu, the breakdown of fuel sources!
List of Fuel Sources
2-3 hours before (300-400 calories – mixed sources)
*12 – 20oz of fluid
1. Bagel w/ 1T cream cheese & jelly
2. English Muffin w/ 1T peanut butter & small banana
3. 2 eggs & 2 slices of toast with jam
4. 2 toaster waffles & 2T maple syrup
2 hours before (Up to 300 calories – mixed sources)
*12 – 20oz of fluid
1. English Muffin w/ 1T peanut butter
2. Large sweet potato topped w/ Greek nonfat yogurt
3. Plain Bagel
4. Clif Bar
1-2 hours before (Up to 200 calories – up to 50g carbs)
*10-20oz of water
1. Homemade fruit smoothie: 1 C low fat yogurt, ½ C berries.
2. 1 packet of oatmeal & 1 clemetine
3. ½ peanut butter & jelly sandwich
4. Small box of raisins & 8oz sports drink
15-30 min before (Up to 100 calories – up to 25g carbs)
*7-10oz of water
1. ½ C applesauce
2. 1 slice of toast & 2tsp jam
3. Small banana
4. Gatorade Prime 01/ or 1 sports gel
Immediately before (Up to 60 calories – up to 15g carbs)
1. One Rice Cake
2. Medium orange
3. ¼ Bagel
4. ½ sports gel or up to 8oz sports drink
*Especially for athletes who are use to less food and/or have GI problems, practicing with fueling is key. Too much food before a race/training run can definitely impair performance, just as much as being under fueled.
*Refer to previous blog on types of workouts that require fuel and how much you will need.
- Sport Beans (1 package) = 25 carbs
- Pretzel Nuggets (20 pieces) = 25 carbs
- Clif Shot Blocks (3 pieces) = 24 carbs
- Powerbar Gel (1 packet) = 27 carbs
- Boiled Potato (1 small) = 27 carbs
*Recovery fuel begins within 15 min – 1 hour after activity and it helps to prepare you for your next workout. You will need a combo of a carb and a protein. Refer to the previous blog on which workouts require fuel.
First determine how much protein & carbs you will need based on your weight. Follow the chart below:
Examples of recovery SNACKS – NOT MEALS!
- Cheribundi Natural Recovery (8oz)= 30 carbs; 8g protein
- Chocolate Milk (12oz) = 39 carbs; 12g protein
- Gatorade Recover 03 = 14 carbs; 16g protein
- Greek Yogurt, fruited non fat = 21 carbs, 14g protein
- Peanut Butter & Jelly Sandwich = 45 carbs; 12g protein
*Recovery doesn’t end with this one snack. In about 2 hours, have a larger nutrient dense meal.
Additional Quickly Digested Carb Sources
- Bagel, large = 60g
- Baked potato, medium (6oz) = 36g
- Honey Nut Cheerios (1 C) = 30g
- Orange Juice (16oz) = 60g
- ZICO Coconut Water (11oz) = 15g
- Powerbar Gel = 27g
*****I haven’t forgotten about hydration, so stayed tuned for that!*****