Wednesday, October 20, 2010

Athletes & Exercise Guru's: Pre-Workout Nutrition

Nutrition is a key component to life but it is imperative in regards to exercise and athletic competitions or races.  As it is important to establish goals in life, you may want to think about some goals of nutrition before exercise.
  • Consume a carbohydrate-rich snack or meal before exercise. This will help prepare your muscle for competition or performance
  • Pair protein with your pre-exercise snack or meal. Protein helps build and repair muscle tissue meaning that it may even help reduce post-workout soreness
  • Steering clear of fatty and fiber filled foods will help with digestion
Pre-workout Meal ideas

(Ideal 3-4 hours prior to exercise):
  • Peanut butter and honey on toast + instant breakfast drink
  • Fruit and yogurt smoothie + handful of low fat cereal/granola
  • Oatmeal with almonds + skim milk + banana
  • Turkey and swiss sandwich + fruit + sports drink
  • Low fat tuna sandwich + fruit + fat-free yogurt
  • Low-fat cottage cheese + apple butter + crackers + fresh grapes
Pre-workout Snack ideas
(30-60 minutes before exercise):
  • Sports drink or water
  • Sports gels, beans or gummies, or sports bar (I really like the gels- particularly Clif Bloks)
  • Piece of fruit

Adapted from the American Dietetic Association, Nutrition Care Manual

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