What to Eat B4 & After Exercise
The Pre-Exercise Meal
The pre-exercise meal serves dual purposes. It keeps athletes from feeling hungry and sluggish before and during the event, and secondly it helps to maintain optimal levels of energy (blood glucose) for the exercising muscles during training or competition.
A full stomach immediately prior to exercise is not a good idea. Food that remains in the stomach during training or competition may cause nausea, indigestion, or even vomiting. A better idea would be to eat a meal 2-4 hours prior. Ideally, the pre-exercise meal should be mainly complex carbohydrates, moderate in lean protein and low in fat. The quickest of the foods to be digested are carbs. Protein and fat take longer to digest. Pre-exercise meals high in fat (such as fast food) can cause stomach upset.
The Post-Exercise Meal
Peak performance nutrition also includes making sensible food choices post-exercise. The right meal replenishes athletes' muscles for upcoming exercise. Since muscles are most receptive to recovery during the first 30 minutes after exercise athletes should try to eat within that time frame. Choose complex-carbohydrate, lean protein foods, high quality nutrient foods.
When & What to Eat:
4 or more hours before and after exercise:
- Grilled chicken or fish/brown rice/fruit
- Turkey/tuna sandwich/raw carrots
- Spaghetti & meat sauce
- String cheese/grapes
2/3 hours before and after:
- Whole grain cereal/low fat milk
- Fresh fruit
- Whole grain bagel w/peanut butter
1 hour before and 30 min after:
- Yogurt
- Almonds
- Fruit