Eat Well, Train Well

Eating Before Training
Goals of nutrition before a workout session

•  Consume a carbohydrate rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements can be used.
•  Include small amounts of protein in your pre-exercise meal. Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.
•  Choose pre-exercise meals that are low in fat and fiber to ensure optimal digestion

Pre-Training Foods and Fluids
3-4 hours Before Exercise
•  Peanut butter and honey on toast and instant breakfast drink
•  Fruit and yogurt smoothies and low fat granola
•  Oatmeal with brown sugar (your sweetener choice fine, agave sugar, molasses) and almonds + skim milk + banana
•  Low-fat cottage cheese + apple butter + crackers + grapes
•  Lean hamburger on bun + L + T, side salad + yogurt fruit parfait
•  Turkey and Swiss sandwich + fruit + sports drink
•  Low-fat tuna melt sandwich + fruit cup + low fat yogurt

30 – 60 minutes Before Training
•  Sports drink
•  Sports gel, beans or gummies
•  Sports bar
•  Piece of fruit or jam sandwich

Tips
•  Choose meals and snacks that are high in carbs, moderate in protein, and low in fat to ensure quick digestion of food and optimal carbohydrate availability during the game
•  Experiment with foods and drinks in practice to determine the best timing and your tolerance for pre-exercise foods.

Practice! Knowing what works best for you will boost confidence in eating before wor

Eating During Training
Goals of Nutrition during Training

•    Optimal fuel blend: Nutrition during prolonged exercise requires the proper mix and timing of fluids, carbohydrates and electrolytes. Too little fluid or too much carbohydrate can result in cramping and other intestinal problems
•    Adequate fluids to replace sweat losses. Prevent excessive fluid loss (>2% body weight lost as fluid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of fluid to drink.
•    A plan tailored to your needs. A nutrition plan based on your needs can help maximize performance. Experiment with sports drinks and foods for different types of workouts and competitions. Record your tolerance to learn what works best.

Foods and Fluids while Training
•    Sports drinks that contain carbohydrates and electrolytes
•    Easily digestible carbohydrate-rich foods for example, banana, bread or roll with jam or honey, sports foods (gels, gummy chews) or bite sized pieces of low-fat granola or sports bars
•    Some people like graham crackers, goldfish or oyster crackers
•    Fluids consumed with carbohydrate gels to speed fuel transport to muscles

Tips
•    Start with a full tank. Begin training well hydrated and with adequate muscle fuel (carbohydrates)
•    Try new products and foods during training sessions to determine the type amount and timing of foods and fluids that work best for you.
•    Consume fluids early and consistently to replace sweat losses. Calculate your sweat rate (weight change) to determine your fluid needs. Approx 3 cups for every pound lost.

Eating for Recovery
Goals of Nutrition in Recovery

•    Restore fluid and electrolytes (sodium and potassium) lost in sweat, weigh weigh your self  before and after exercise and replenish 3 cups of fluid for each pound lost.
•    Replace muscle fuel (carbohydrate) utilized during practice
•    Provide protein to aid in repair of damaged muscle tissue and to stimulate development of muscle tissue
•    Begin nutrition recovery with a snack or meal within 15 – 30 minutes following practice or competition

Rehydration fluids
•    Use carbohydrate- electrolyte sports drinks to replenish fluids and electrolytes lost in sweat, especially if your exercise session is  “HHH” hot, hard and over one hour!

Recovery Snack Ideas
•    Smoothie made with yogurt and frozen berries
•    Sports drink + sports bar
•    Graham crackers with peanut butter
•    Low fat chocolate milk
•    Banana

Recovery Meal Ideas
Whole wheat pita sandwich with turkey, veggies + pretzels + low fat milk
Rice bowl with beans,cheese, salsa, avocado, + whole grain tortilla chops or whole wheat tortilla
Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

Tips
•    If you do not have an appetite following a training session, choose liquid foods that meet your recovery goals
•    Along with carbohydrates, fluid and electrolytes, protein is an important part of recovery, particularly if you are performing resistance training or interval sessions

Submitted by Jillian Wanik