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Pre and Post Exercise Nutrition and Hydration


Protein is found in meat, poultry, dairy products, eggs, nuts, tofu, and ... Fat is a good energy source, it carries fat soluble vitamins (A, D, E, K) and ... – PowerPoint PPT presentation

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Title: Pre and Post Exercise Nutrition and Hydration

Pre and Post Exercise Nutrition and Hydration
  • What and When to Eat and Drink

Whats The Big Deal?
  • WHAT and WHEN you eat can greatly affect workout
  • Proper Nutrition and Hydration Benefits
  • Improved strength, speed, and stamina
  • Delayed fatigue
  • Enhanced healing of injuries

  • 50 25 25

  • Carbohydrates are the preferred fuel of the
  • Aim for a variety of carbohydrates at each meal
    or snack.
  • Carbohydrate Foods Bread, Rice, Pasta, Cereal,
    Fruits, Juice, Starchy Vegetables, Milk Products.
    Go for whole grain/low fat.

  • Choose lean protein to build muscle and repair
  • Aim to eat 3 servings of low-fat dairy products
    daily and 2-3 meat or high-quality vegetarian
    protein sources per day.
  • Protein is found in meat, poultry, dairy
    products, eggs, nuts, tofu, and beans

  • Moderation is key here! Fat is a good energy
    source, it carries fat soluble vitamins (A, D, E,
    K) and adds flavor and texture to foods.
  • Helps sustain prolonged exercise.
  • Healthier fat choices nuts, seeds, olive oil,
    fish, and avocados.

  • Eating prior to exercise ensures adequate energy
    for working muscles.
  • Aim of the pre-exercise meal is to top off
    glycogen stores in muscles and the liver for fuel
    usage during exercise.
  • Fluid levels should be raised
  • to ensure adequate hydration.
  • Want to be comfortable during
  • exercise-not full and not hungry

Timing and Composition of Meals
  • Large meals 3-4 hours before exercise.
  • Small meals/snacks 1-2 hours before exercise
  • High-carbohydrate, low-fat foods are the best
    fuel source.
  • Include some lean protein to enhance satiety and
    control hunger
  • Excessive fiber intake prior to exercise
  • may find you running
  • to the bathroom!

Examples of Good Pre-Exercise Meals
  • Breakfast cereal with low-fat milk
  • Whole wheat toast with peanut butter
  • Bananas
  • Low fiber granola or cereal bars
  • Small baked potato with low-fat toppings
  • Small turkey sandwich

  • The body is most receptive to fluid,
    carbohydrates and other recovery nutrients
    immediately after exercise.
  • Goals of post exercise meals
  • Replace muscle and liver
  • glycogen stores
  • Replace fluid and
  • electrolytes lost in sweat
  • Repair muscle damage
  • caused by exercise

How to Eat to Gain the Most from Every Workout
  • Fueling your body for the morning, noon, or after
    work workout

Early Riser
  • Challenge Fit in exercise and breakfast before
  • Plan Your body needs fuel before exercising in
    the morning. Eat a small, easily digested
    carb-rich snack 1 hour before exercise. If
    workout must be really early, try drinking a
    glass of hot cocoa the night before so muscles
    can store fuel for morning.
  • Plan a bigger breakfast after exercise.
  • Best food choices
  • Before workout granola bar, banana, small
    yogurt After workout hearty breakfast of 400-500
    calories. Healthy choices scrambled eggs,
    omelet, Canadian bacon, low-fat cheese, peanut
    butter, whole wheat toast, English muffin, bagel,
    pancakes, fruit.

Exercise Lunch Crunch
Challenge Have enough energy to workout before
lunch and not be ravenous afterward.
Plan Eat a substantial, balanced breakfast 3-4
hours before exercise. If needed have a light
snack with carbs and protein. Plan to eat a
healthy lunch after your workout.
Best food choices Pre-workout yogurt, crackers
, fruit, almonds Post workout Healthy mix of
complex carbs, protein, and healthy fats. Ex)
Tuna Salad Sandwich, Turkey Avocado Sandwich,
Fajita Salad, Chicken Stir-Fry
After-Work Workout
Challenge Exercising when youre already hungry
for dinner. Plan Lunch was 4-
5 hours ago - eating a healthy
afternoon snack is critical. Best food choices
Pre-workout string cheese with whole wheat
crackers or half of a peanut butter sandwich, 8
almonds w/ dried fruit Post-workout lean protei
n, complex carbs, healthy fats Grilled chicken
breast, brown rice steamed veggies or grilled
fish with whole wheat pasta and a tossed green
What Counts as a Carb Choice? 15 grams of carbohy
drate 1 carb choice
How many carb choices per meal are right for me?
  • To Lose Weight To Control Weight
  • Women2-3 choices per meal 3-4 choices per meal
  • (30-45 g per meal) (45-60 g per meal)
  • Men 3-4 choices per meal 4-5 choices per meal
  • (45-60 g per meal) (60-75 g per meal)
  • No more than 15-30 g per snack

Carb Loading Technique
  • Carb Loading is a performance-enhancing strategy,
    traditionally done the week prior to an endurance
  • Step 1 7 days out. Reduce carb intake to 40
    and continue usual training in an effort to
    deplete glycogen stores
  • Step 2 3-4 days out. Increase carb intake to
    70, decrease training. 1-2 days out. Rest

Benefits/Drawbacks of Carb Loading
  • Competitive Edge. May be the extra edge you need
    to compete.
  • Weight gain. Expect to gain 2 to 4 pounds during
    the week you're carbohydrate loading much of
    which is extra water.
  • Digestive discomfort. Avoid or limit some
    high-fiber foods one or two days before your
    event. Beans, bran and broccoli can cause gassy
    cramps, bloating and loose stools when you're
    loading up on carbohydrates.
  • Blood sugar changes. Carbohydrate loading can
    affect your blood sugar levels especially if
    you are diabetic.

  • For optimal performance, you need to be hydrated
    before, during, and after your workout 2 hrs
    before endurance event drink 2 c. of fluid
  • Early fatigue is a sign of dehydration and thirst
    is not always a true indicator of fluid needs.
  • If exercising, you need 11-14 cups/day of fluid
  • can come from food high in water, i.e. fruits
  • consume more in extreme temps altitude

What to Drink When
  • The Best Choice Water
  • Helps regulate body temperature
  • Rids body of excess salt and other waste
  • Helps you maintain concentration, coordination,
    and endurance capacity
  • DRINK IT After workouts under 30 min. and
    throughout the day

What to Drink When
  • Sports Drinks
  • 6-8 carbohydrate concentration
  • (14-20 gm/serving)- electrolytes allow
  • them to be absorbed by the body
  • 30 faster than water.
  • Provides electrolytes and minerals lost through
    sweat and important for fluid retention.
  • Adds calories and may cause stomach upset
  • DRINK IT After intense workouts over 60 min. you
    may want to replenish spent CHO and electrolytes
    with a sports drink. Water and a carbohydrate
    snack work just as well for most people.

Maximize Your Fluid Intake
  • Start hydrating early. Drink 1-2 cups of
  • lukewarm water when you first wake up. Within
  • 20-30 minutes you should have a BM which
  • will make for a MUCH more enjoyable event.
  • Carry a water bottle with you all day long.
  • Replenish lost fluids during after a workout
    (2 to 3 cups an hour during workout 16 oz of
    fluid per of body weight lost after exercise)
  • Beer, wine caffeinated beverages can contribute
    to your hydration, but these should not be a
    major portion of total daily fluid intake. These
    drinks can cause a diuretic effect.
  • During exercise and recovery, drink cool (not
    cold) water for faster absorption

Eat Smart, Train Hard, Live Well
Peanut Butter Plus Sandwich
  • 3 Tbsp creamy peanut butter
  • 2 Tbsp honey
  • 1 cup mashed banana (about 1 large)
  • 3 Tbsp golden raisins
  • 1 Tbsp roasted, salted sunflower seed kernel
  • 8 slices whole wheat bread
  • 1. Combine peanut butter and honey in
    small microwave-safe bowl.
    Microwave at high for 20 seconds. Stir
    in banana, raisins, and sunflower
  • 2. Spread about ¼ cup peanut butter
    mixture on each of 4 bread slices. Top
    with remaining bread slices.
  • Makes 8 servings (serving size ½ sandwich)
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