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Pre-Workout & Post-Workout Nutrition

Pre-Workout & Post-Workout Nutrition. Benefits of Pre-Workout Meals. Enhanced Performance Increased Energy Nutrition is for maintaining Readily available blood sugar for energy Caloric intake should be sufficient to support your exercise intensity

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Pre-Workout & Post-Workout Nutrition

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  1. Pre-Workout & Post-Workout Nutrition

  2. Benefits of Pre-Workout Meals • Enhanced Performance • Increased Energy • Nutrition is for maintaining • Readily available blood sugar for energy • Caloric intake should be sufficient to support your exercise intensity • Skipping meals before exercise may cause fatigue, dizziness, poor performance, low energy

  3. Pre-Workout When should I eat? -consume two hours before to allow digestion time -consume one hour before at LATEST -consuming a large amount of food before working out can impair performance -blood is more concentrated in stomach for digestion rather than in muscles for performance -Drink plenty of fluids and water before, during, and after exercise

  4. Pre-Workout What Should I Eat? -Carbohydrates and fats are important sources of energy during exercise -Low-intensity exercise= fat as main source -High-intensity exercise= carbohydrates as main source -Should consist of carbohydratess, a small amount of healthy fat, and some protein -Simple carbohydrates digest more quickly leaving you less full/bloated for exercise

  5. Pre-Workout Great Options: • A piece of wheat toast with 1 tbsp. reduced fat peanut butter • Scrambled egg whites and instant oatmeal • Apple and 1 tbsp. reduced fat peanut butter • Banana and 1 tbsp. peanut butter • Half of a bagel with low-fat cream cheese

  6. Pre-Workout • Balance bar • Luna bar • Glass of orange juice and low fat yogurt

  7. Energy Bar Nutrition Values • Chocolate Chip Clif Bar -250 calories http://www.clifbar.com/uploads/product/c_choc_chip.gif • Luna Bar -180 calories http://www.clifbar.com/uploads/product/l_nutz_over_choc_1.gif • Promax Bar -270 calories http://www.promaxnutrition.net/products/promax-bars/cookies-n-cream/

  8. Post-Workout Benefits • More efficient recovery from exercise • Needed to repair the catabolic (breaking down) processes during exercise • Repair damaged tissue and rebuild fuel reserves • Protein is essential to provide amino acids to repair damaged tissue

  9. Post-Workout • Ratio of carbohydrates to protein should be 4:1 • Best results if within 30 minutes of exercise • No more than two hours after exercise • Sports drinks provide electrolyte replacement that is lost through sweat • Simple carbohydrates are digested faster, complex carbohydrates will keep you fueled

  10. Post-Workout Examples: -A glass of chocolate milk -Gatorade- G2 new low calorie drink -A piece of toast with peanut butter -Small portion of tuna salad with crackers -Peanut butter sandwich -Sandwich with turkey, light mayo, and tomatoes

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